Grow and Repair Tofu Stir Fry
- Number of Servings: 4
Ingredients
1/2 tbsp Smart Balance Butter Spread1 tsp dried or fresh basil1 tbsp cilantro1/4 tsp chili powder1 small onion 1 medium tomato1 medium carrot1.5 cup chopped broccoli4 large/medium mushrooms1/2 cup chick peas1/2 cup sweet corn1/2 block soft tofusalt and pepper to taste
1. Slice the onion, tomato, carrot, mushrooms, and broccoli. You want to get the broccoli as small as you can without it falling apart. Chop the tofu into small rectangles.
2. heat in a skillet 1/2 tbsp smart balance (Omega Plus), but any healthy butter substitude will do.
3. When the butter has melted, Add the onion and some pepper. Let it cook for 3 minutes while stirring and add broccoli and carrot. Stir for 10 minutes or until onion is translucent and carrots semi-tender.
4. Add the basil, salt, chili powder and half the cilantro.
5. Stir then add the tomato, mushrooms, chick peas and sweet corn. Cook for 5 minutes or until mushrooms start to wilt.
6. Add the tofu and the rest of the cilantro. Now, you want to mash the tofu and mix it as well as you can. Taste it and add salt and pepper to your liking. Remember to take it easy on the salt, 1 tsp is enough for me. Cook for about 10 minutes, you will see the tofu take on some color.
7. When all the veggies are soft (but should not be falling apart) just turn of the heat and cover for another 5 minutes.
8. Enjoy with some wheat bread and cheese.
This stir fry is loaded with many vitamins and nutrients, but it stands out for it's vitamin C. Vitamin C is required for the growth and repair of tissues in all parts of the body. It's very important in healing wounds and helps when you get the cold.
Number of Servings: 4
Recipe submitted by SparkPeople user BABEL..
2. heat in a skillet 1/2 tbsp smart balance (Omega Plus), but any healthy butter substitude will do.
3. When the butter has melted, Add the onion and some pepper. Let it cook for 3 minutes while stirring and add broccoli and carrot. Stir for 10 minutes or until onion is translucent and carrots semi-tender.
4. Add the basil, salt, chili powder and half the cilantro.
5. Stir then add the tomato, mushrooms, chick peas and sweet corn. Cook for 5 minutes or until mushrooms start to wilt.
6. Add the tofu and the rest of the cilantro. Now, you want to mash the tofu and mix it as well as you can. Taste it and add salt and pepper to your liking. Remember to take it easy on the salt, 1 tsp is enough for me. Cook for about 10 minutes, you will see the tofu take on some color.
7. When all the veggies are soft (but should not be falling apart) just turn of the heat and cover for another 5 minutes.
8. Enjoy with some wheat bread and cheese.
This stir fry is loaded with many vitamins and nutrients, but it stands out for it's vitamin C. Vitamin C is required for the growth and repair of tissues in all parts of the body. It's very important in healing wounds and helps when you get the cold.
Number of Servings: 4
Recipe submitted by SparkPeople user BABEL..
Nutritional Info Amount Per Serving
- Calories: 265.4
- Total Fat: 8.1 g
- Cholesterol: 0.0 mg
- Sodium: 129.9 mg
- Total Carbs: 37.4 g
- Dietary Fiber: 6.8 g
- Protein: 18.2 g
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