Meatless Monday: Seared Tofu with Gingered Vegetables

This stir-fry meal is high in protein and low on the calories.

Posted: 03/26/2012 09:14 AM EDT
Health, Meatless Monday, vegetarian recipe, diet, cooking, tofu

Did you know that improving your health can be as easy as cutting out meat and processed cold cuts one day a week? Doing so can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity.


Enter Meatless Monday. This week's recipe is seared tofu with gingered vegetables. "Drain the tofu while you cook the rice and prep the vegetables. This step ensures the tofu will brown nicely when it cooks," writes CookingLight.com. They add, "Radish sprouts add a fresh, peppery crunch. You can substitute broccoli sprouts or omit them altogether."


Seared Tofu with Gingered Vegetables

Serves 4


—1 pound reduced-fat extra firm tofu

—1 (3 1/2-ounce) bag boil-in-bag long-grain rice

—3/4 teaspoon salt, divided

—1 tablespoon dark sesame oil, divided

—1 tablespoon bottled minced garlic

—1 tablespoon bottled ground fresh ginger (such as Spice World)

—1 large red bell pepper, thinly sliced (or use yellow)

—1 cup sliced green onions, divided

—2 tablespoons rice vinegar

—1 tablespoon low-sodium soy sauce

—Cooking spray

—1/4 teaspoon freshly ground black pepper

—1 tablespoon sesame seeds, toasted

—1 cup radish sprouts


Place tofu on several layers of paper towels; let stand 10 minutes. Cut tofu into one-inch cubes.
Prepare rice according to package directions, omitting salt and fat. Add 1/4 teaspoon salt to rice; fluff with a fork.

Heat two teaspoons oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, and bell pepper to pan; sauté for three minutes. Stir in 3/4 cup onions, vinegar, and soy sauce; cook for 30 seconds. Remove from pan. Wipe skillet with paper towels; recoat pan with cooking spray.

Place pan over medium-high heat. Sprinkle tofu with remaining 1/2 teaspoon salt and black pepper. Add tofu to pan; cook eight minutes or until golden, turning to brown on all sides. Return bell pepper mixture to pan, and cook 1 minute or until thoroughly heated. Drizzle tofu mixture with remaining one teaspoon oil; top with sesame seeds. Serve tofu mixture with rice; top with sprouts and remaining 1/4 cup onions.

Nutrition info: 325 calories, 10 g total fat, 3 g saturated fat, 0 grams trans fat, 0 mg cholesterol, 603 mg sodium, 42 g total carbs, 6 g dietary fiber and 28 g protein.

 

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(Photo: Courtesy meatlessmonday.com)

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