Ginger-Sesame Tofu and Broccoli Stir-Fry

Makes 4 servings

Pressing tofu briefly helps it brown. Serve this quick stir-fry with cooked brown rice or another grain.

Ingredients

• 14 ounces extra-firm tofu, drained and cut into cubes
• 1 tablespoon neutral oil
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup sliced mushrooms
• 2 scallions, sliced
• 1 teaspoon grated fresh ginger
• 1 garlic clove, minced
• 2 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 teaspoon cornstarch mixed with 2 tablespoons water
• 3 cups cooked brown rice
• Lime wedges and sesame seeds, optional

Method

1. Pat tofu dry with a clean towel. Warm half the oil in a large skillet over medium-high heat. Cook tofu in a single layer, turning occasionally, until several sides are golden; transfer to a plate.

2. Add remaining oil, broccoli, pepper, mushrooms, scallions, ginger, and garlic. Stir-fry until vegetables are crisp-tender. Add a splash of water and cover briefly if broccoli needs more time.

3. Return tofu to the pan. Stir soy sauce or tamari and rice vinegar together, then pour over the ingredients.

4. Stir the cornstarch mixture and add it to the skillet. Cook, stirring, until the sauce thickens and everything is hot.

5. Serve over cooked rice with lime and sesame seeds if desired.

Adaptations and food safety

Use tamari labeled gluten-free when needed, and check every condiment label for allergens. Sesame is optional but may be an allergen. Refrigerate leftovers promptly in a covered container and reheat until steaming. The original USDA MyPlate collection includes tofu-and-vegetable stir-fry ideas; this version changes ingredients and proportions.

Sources and further reading

• The 2014 Healthy Lunchtime Challenge Cookbook

Health disclaimer

This article is for general education only. Its information and suggestions are not medical advice, diagnosis, or treatment and may not be right for everyone. Ask a qualified health professional for advice that fits your health, medications, and needs before changing your diet, exercise, supplement use, or care.