By: Chef Laura Bonicelli
Are you looking for a healthy and delicious meal to add to your weekly dinner rotation? Look no further than this MM-Green Tofu Stir-Fry with Cauliflower Rice recipe!
about MM-Green Tofu Stir-Fry with Cauliflower Rice
Packed with protein, fiber, and nutritious veggies, this stir-fry is both filling and satisfying.
Let’s start with the star of the show: tofu. Tofu is an excellent source of plant-based protein, and it’s also low in calories and high in nutrients like iron and calcium. For this recipe, we’re using extra-firm tofu, which holds its shape well during cooking. We’re baking the tofu to give it a crispy and satisfyingly chewy texture.
Now let’s talk about the veggies. This stir-fry features a mix of green veggies, including broccoli and snow peas. Broccoli is an excellent source of vitamin C, fiber, and antioxidants. At the same time, snow peas add a satisfying crunch and are also rich in vitamin C.
We’re swapping out traditional rice for cauliflower rice to make this stir-fry even healthier. Cauliflower rice is a low-carb, low-calorie alternative to rice that’s easy to make at home. Simply pulse cauliflower florets in a food processor until they’re broken down into rice-sized pieces, then sauté them in a pan until they’re tender and slightly browned.
To combine all these ingredients, we’re stir-frying them in a non-stick wok or large skillet with canola cooking spray. The result is a flavorful and colorful dish that’s as delicious as it is nutritious.
Don’t Forget
Make sure you sign up for our newsletter to get more recipes and take a look at joining the Bonicelli Cooking Club! We’d love to have you!
If you want more recipes, Join The Club!!!
Looking for some other delicious recipes?
Pistachio Encrusted Chicken Breasts
Maple Mustard Sheet Pan Chicken
Step by Step Instructions
MM-Green Tofu Stir-Fry with Cauliflower Rice
Equipment
- 1 non-stick wok or high-sided skillet
Ingredients
- canola cooking spray
- 2 cups cauliflower rice
- 1/4 teaspoon Kosher salt
=====
- 1 8- ounce package extra firm tofu
- 1/2 teaspoon kosher salt
- canola cooking spray
=====
- 1/4 cup reduced-sodium tamari
- 4 teaspoons Sambal
- 2 tablespoons rice wine vinegar
- 2 tablespoons white miso paste
=====
- canola cooking spray
- 1 medium-sized red onion halved and vertically sliced
- 12 ounces broccoli florets
- 3 large carrots -- peeled and sliced diagonally peeled and sliced diagonally
=====
- 1 zucchini or summer squash cut into half moons
- 1 cup fresh snow peas
=====
- 1 inch long piece fresh ginger minced fine, 1 to 2 tablespoons
=====
Instructions
- Preheat oven to 425ºF.
- Drain and cut the tofu into 1-inch cubes. Coat a parchment-covered baking sheet with canola cooking spray. Put the cubed tofu on the tray in a single layer. Sprinkle with salt and spray with cooking spray. Bake for 25 to 30 minutes, until browning and crisping.
- Mix the tamari, sambal, vinegar, and miso in a small bowl. Set aside. Prep the rest of the ingredients - combining the onion, broccoli, and carrots in one bowl; the zucchini and snow peas in another.
- Heat a non-stick wok or skillet over medium-high heat. Spray with canola cooking spray. Add in onions, carrots, and broccoli. Stir-fry for 3 minutes
- Add in the zucchini, snow peas, and miso mixture. Stir fry until vegetables are crisp/tender. Stir in the ginger and continue to stir for one minute. Finally, stir in the cooked tofu. Remove to a serving plate.
- Wipe the wok clean and spray heat over medium heat. Spray with canola cooking spray. Stir fry the cauliflower to the desired doneness for 1 to 3 minutes. Serve the stir-fry over the cauliflower rice.
Video
Notes
Nutrition
More Recipes
Mushroom Chips
Take me to the lesson... Mushroom Chips Research shows that a quarter cup of mushrooms per day can significantly reduce the chance of many types of cancer. canola cooking spray6 portobello mushroomschili powdersmoked malden sea salt Preheat oven to 350ºF. Line a...
Seasoning Salt
Take me to the lesson... Seasoning Salt For a low-sodium version, substitute "Mrs. Dash" for the Kosher salt. 1/4 cup Kosher salt4 teaspoons freshly ground black pepper1 teaspoon sweet paprika1 teaspoon garlic powder3/4 teaspoon onion powder1/2 teaspoon ground ancho...
Chartichokes
Take me to the lesson... Chartichokes Chartichokes make a lovely simple snack or addition to any salad. I like them quite charred and love them as an afternoon snack 1 14- ounce can quartered artichoke hearts (drained and dried)canola cooking sprayseasoning salt (to...
Recent Comments