Simple Tofu Stir-Fry

Chicken Stir-Fry

Serves 4


  • Cooking spray
  • 1 tofu brick
  • 2   teaspoons canola, corn, or extra-virgin olive oil
  • ½   medium head green cabbage, thinly sliced
  • 4   medium carrots, shredded
  • 2   tablespoons soy sauce (lowest sodium available)
  • 1   tablespoon low-sodium peanut butter
  • ½   teaspoon fresh gingerroot, grated (optional)
  • 2   cups cooked brown rice
  • 2   tablespoons unsalted peanuts, chopped


  1. Lightly spray a large skillet or wok with cooking spray. Cook the tofu over medium-high heat for 5 minutes, stirring occasionally. Transfer the tofu to a plate. Set aside.
  2. In the same skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the cabbage and carrots for 4 minutes, or until the vegetables are tender-crisp, stirring frequently. Stir in the reserved chicken.
  3. In a small bowl, whisk together the soy sauce, peanut butter, and gingerroot. Stir into the tofu mixture. Cook for 2 minutes, or until heated through.
  4. Spoon the rice onto plates. Top with the tofu mixture. Sprinkle with the peanuts and green onion.

Chef’s tip:  Substitute chickpeas and mushrooms to make this a vegetarian meal.

Nutrition Tip: Mushrooms and chickpeas are rich in fiber and phytonutrients that help keep your blood sugar stable for weight loss, diabetes control or cardiovascular disease prevention.

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