Heart Healthy Recipes

Tofu Stirfry

Published on
13 January 2021
Heath Wilt
Heath Wilt
Want to try something new for that New Year’s resolution to “cook more healthy”? If you aren’t a tofu consumer, this is the perfect opportunity to try! Packed with vegetable-based protein, rich in soy-compounds that may help with cholesterol, you shouldn’t avoid tofu due to concerns of bland taste or unfamiliarity with its usefulness. In fact, the neutral taste should be seen as an advantage as it can be used in basically any dish! A very simple recipe in our household is to use in stir fry. It makes for a great protein source with any favorite vegetable blend, and it takes about 15 minutes!
  1. Cut a firm block of tofu into 3 or 4 equally thick wedges. Bake at 400F for about 5 minutes on each side. No need to pat dry before placing in the oven!
  2. Toss into a wok or frying pan on med-high heat with a bit of oil. Sesame, avocado, or vegetable oil work best due to higher smoking points.
  3. After a few minutes of cooking to allow the tofu to crisp up just a bit, toss in the vegetables. We add firmer veggies (bell peppers and onions) before adding softer ones like broccoli, mushrooms, or carrot slices.
  4. Top with favorite seasoning. Tonight, we added a bit of “Maui Wowee” by Spiceology, although a light tossing of any teriyaki, or soy, or Korean BBQ sauce works just as well. If you want to get fancy, try a blend of fish sauce, peanut butter powder, lime, and soy for a Pad Thai substitute.
  5. Eat and enjoy, or place the mix over rice or noodles!

Want to try something new for that New Year’s resolution to “cook more healthy”?
If you aren’t a tofu consumer, this is the perfect opportunity to try! Packed with vegetable-based protein, rich in soy-compounds that may help with cholesterol, you shouldn’t avoid tofu due to concerns of bland taste or unfamiliarity with its usefulness. In fact, the neutral taste should be seen as an advantage as it can be used in basically any dish!
A very simple recipe in our household is to use in stir fry. It makes for a great protein source with any favorite vegetable blend, and it takes about 15 minutes!

  1. Cut a firm block of tofu into 3 or 4 equally thick wedges. Bake at 400F for about 5 minutes on each side. No need to pat dry before placing in the oven!
  2. Toss into a wok or frying pan on med-high heat with a bit of oil. Sesame, avocado, or vegetable oil work best due to higher smoking points.
  3. After a few minutes of cooking to allow the tofu to crisp up just a bit, toss in the vegetables. We add firmer veggies (bell peppers and onions) before adding softer ones like broccoli, mushrooms, or carrot slices.
  4. Top with favorite seasoning. Tonight, we added a bit of “Maui Wowee” by Spiceology, although a light tossing of any teriyaki, or soy, or Korean BBQ sauce works just as well. If you want to get fancy, try a blend of fish sauce, peanut butter powder, lime, and soy for a Pad Thai substitute.
  5. Eat and enjoy, or place the mix over rice or noodles!
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