Low-Calorie Vegetable Stir-Fry with Tofu

Introduction:

Looking for a light yet satisfying meal to support your weight loss goals? This Low-Calorie Vegetable Stir-Fry with Tofu is the perfect choice. Packed with vibrant vegetables, protein-rich tofu, and a flavorful stir-fry sauce, this dish is nutritious, delicious, and ready in just 20 minutes. It's a great way to enjoy a filling meal while staying within your calorie goals.

Why You’ll Love This Recipe:

• Low in calories but high in nutrients and flavor.

• Packed with vegetables and plant-based protein.

• Quick and easy, ready in just 20 minutes.

• Perfect for meal prep or a light dinner.

Ingredients:

For the Stir-Fry:

• 1 block (14 oz) firm tofu (pressed and cubed)

• 1 cup broccoli florets

• 1 cup bell peppers (sliced)

• 1 cup zucchini (sliced)

• 1/2 cup carrots (julienned)

• 2 tablespoons olive oil

For the Sauce:

• 2 tablespoons soy sauce (or tamari for gluten-free)

• 1 tablespoon rice vinegar

• 1 teaspoon sesame oil

• 1 teaspoon ginger (grated)

• 2 cloves garlic (minced)

• 1 teaspoon honey or maple syrup

• 1/2 teaspoon red pepper flakes (optional, for spice)

Instructions:

1. Prepare the Tofu:

   • Press the tofu to remove excess moisture, then cut it into 1-inch cubes.

   • Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat.

   • Add the tofu and cook for 5-7 minutes, turning occasionally, until golden brown on all sides. Remove and set aside.

2. Cook the Vegetables:

   • In the same skillet, add the remaining 1 tablespoon of olive oil.

   • Add broccoli, bell peppers, zucchini, and carrots. Stir-fry for 5-7 minutes until tender-crisp.

3. Make the Sauce:

   • In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, ginger, garlic, honey, and red pepper flakes.

4. Combine and Serve:

   • Return the tofu to the skillet with the vegetables.

   • Pour the sauce over the stir-fry and toss to coat evenly. Cook for 1-2 minutes to heat through.

   • Serve immediately and enjoy!

Health Benefits:

• Tofu: A plant-based protein source low in calories and rich in essential amino acids.

• Vegetables: High in fiber, vitamins, and minerals, supporting overall health and satiety.

• Light Sauce: Flavorful without adding excessive calories or sodium.

Variations:

• Add mushrooms or snap peas for more variety.

• Use chicken or shrimp instead of tofu for a non-vegetarian option.

• Serve over cauliflower rice for an extra low-carb option.

• Sprinkle with sesame seeds or chopped scallions for garnish.

FAQs:

Can I meal prep this recipe?
Yes! Store the stir-fry in airtight containers in the fridge for up to 3 days. Reheat in the microwave or skillet before serving.

Can I make this gluten-free?
Yes! Use tamari or coconut aminos instead of soy sauce.

How do I press tofu?
Place the tofu block between two plates and set a heavy object (like a can) on top for 15 minutes to remove excess water.