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.
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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
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- 1 8- ounce package extra firm tofu
- 1/2 teaspoon kosher salt
- canola cooking spray
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- 1/4 cup reduced-sodium tamari
- 4 teaspoons Sambal
- 2 tablespoons rice wine vinegar
- 2 tablespoons white miso paste
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- 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
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- 1 zucchini or summer squash cut into half moons
- 1 cup fresh snow peas
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- 1 inch long piece fresh ginger minced fine, 1 to 2 tablespoons
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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
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