Tofu Stirfry for the Health-Conscious

Hey guys!  I had some time to cook before class yesterday, so I sat and wondered what I could make based on ingredients I already had that was also full of veggies and yum-ness.  I ended up making a vegetable stir-fry with tofu and it came out so deliciously that I wanted to share it with you guys!

A lot of tofu recipes I’ve tried load the tofu with oils, but, turns out, the oil is completely unnecessary!  Here’s what the final product looked like:

Ingredients for Tofu A La Cranky One

• One 14 oz Trader Joe’s Extra Firm Tofu — 350 calories, 20 g fat, 5 g fiber, 40 g protein
• 1/2 tablespoon Trader Joe’s Chili Pepper Sauce — 7.5 calories, 0 g fat, 0 g fiber, 0 g protein
• 1 tablespoon maple syrup — 52 calories, 0.5 g fat, 0 g fiber, 0 g protein
• 1 tablespoon low-sodium soy sauce — 15 calories, 0 g fat, 0 g fiber, 0 g protein
• 1/2 tablespoon Worcestershire sauce — 7.5 calories, 0 g fat, 0 g fiber, 0 g protein
• Total nutritional composition for tofu + marinade: 432 calories, 20.5 g fat, 5 g fiber, 40 g protein
  

Ingredients for Vegetable Mixture

• 1 bag of Trader Joe’s Vegetable Medley  — 100 calories, 0 g fat, 8 g fiber, 8 g protein *I like to chop the vegetables even thinner than they come pre-chopped
• 1 cup frozen edamame in pods — 100 calories, 4 g fat, 5 g fiber, 11 g protein
• 1/2 cup white onion — 33.50 calories, 0.1 g fat, 1.1 g fiber, 0.75 g protein
• 1 tablespoon low-sodium soy sauce — 15 calories, 0 g fat, 0 g fiber, 0 g protein
• Total nutritional composition for vegetable mix: 245.50 calories, 4.1 g fat, 14.1 g fiber, 19.75 g protein
  

Directions

• Drain tofu and pat dry.  Chop into inch-size pieces.  Add to marinade mixture, mix, then place on cookie sheet lined with foil and sprayed with Pam.  Cook for 35 minutes at 350 degrees, flipping half-way.  You may want to cook it longer depending on how crispy you like your tofu.
• Saute vegetable mixture in Pam for 5 minutes over medium heat, then add 2 tablespoons water, cover and steam for about 7 minutes.
• Add tofu to vegetable mixture and enjoy!
• Total nutritional composition for meal:  677.50 calories, 24.6 g fat, 19.1 g fiber, 59.75 g protein
• Per serving (1/4th of mixture) — 169.38 calories, 6.15 g fat, 4.78 g fiber, 14.94 g protein

In the News

• Science Daily‘s, “How Does Media Exposure Affect Self-esteem In Overweight And Underweight Women?” (10/20/09) here

Give-Away Round Up

• Win a Cuisinart Mini-Food Processor here (and congrats on your 6-month bloggiversary, Janetha!)

Alright gotta get a run in before work!  Do you have any strict rules before you decide to try a recipe out?  Like, the meal has to be below x amount of calories, or use less than 5 ingredients or?

<3, The Cranky One

Tags: health conscious meals, low calorie meals, meals under 200 calories, tofu, tofu stirfry, vegetable stirfry