Ultra-Veggie Stir Fry

I often reference my favorite tofu stir-fry, but I haven't had the opportunity to put the recipe up. I dedicate today's post to this, the most excellent of Asian culinary approximations. My stir-fry incorporates:

-1/2 tablespoon canola oil
-one carrot, thinly sliced
-1/5 a block of firm tofu
-1/2 cup chopped broccoli florets
-the leaves of a green onion, chopped

Since I don't have a proper wok, I first heat the oil in a small saucepan. Over medium-high heat, I add the carrots and saute for a minute until they're coated with the oil, then add the tofu. I stir-fry these two until the carrots are tender and the tofu cubes crisp. I add the broccoli florets, lower the heat, cover and let everything steam for a minute while I prepare the sauce:

-1/2 cup fat-free chicken broth
-couple dashes of soy sauce
-1 tablespoon chili garlic sauce
-1 tablespoon sweet & sour sauce
-1/4 cup of pineapple tidbits in juice
-1 tablespoon cornstarch
-dash of ginger powder

I combine all of these in a bowl, stirring vigorously to break up the clumps of cornstarch. I add the sauce to the vegetables and cook for 2-3 minutes, until the sauce bubbles and thickens. I finally add the green onions and incorporate them into the mix.


I heat a half cup of cooked rice (which I always have in the fridge) and spread it on one half of a big dinner plate, then put the main dish on the other side for a pretty effect.


Isn't it gorgeous? (When I made this, I was so excited to eat it I dribbled sauce on the counter and didn't bother to wipe up for the picture!) The best part of this meal is the broccoli--I love the bitter crunch paired with the spicy chili and ginger flavors. The carrots provide sweetness, the pineapple and green onion tanginess, and the tofu a warm mellow texture. The plate is loaded with good-for-you ingredients: economic protein, iron, vitamin A, beta carotene, and tons of vitamin C from the pineapple and broccoli. It's not a bad deal for 450 calories.

It would technically be even healthier with a dose of fiber from brown rice. But frankly, I like white better. Maybe it's a childhood nostalgia thing, but brown just doesn't make me salivate they way sticky white rice does. A half cup of brown rice only has two grams of fiber, anyway, less than half the amount in my morning bran flakes.