Tofu And Vegetable Stir Fry (ww Core)

Total Time: 36 mins Preparation Time: 25 mins Cook Time: 11 mins

Ingredients

• Servings: 4
• cooking spray (5 second spray)
• 1 teaspoon canola oil
• 1 lb extra firm tofu
• 1/2 tablespoon soya sauce
• 1/2 tablespoon toasted sesame oil
• 2 medium carrots, diced
• 1 garlic clove, minced
• 1 teaspoon ginger, minced
• 4 medium scallions, green and parts, chopped
• 1 medium sweet red pepper, seeded and diced
• 1 medium green pepper, seeded and diced
• 1 cup mushroom, diced (any kind of mushroom)
• 3 water chestnuts, sliced
• 2 tablespoons soya sauce
• 2 cups cooked brown rice, keep rice hot

Recipe

• 1 wrap tofu in clean cotton kitchen towel.
• 2 place heavy weight on top i.e. plate or cutting board weighted with heavy juice can. ( i don't usually bother to press my tofu but doing so should improve the results).
• 3 set aside for 30 minutes to allow excess water to drain from tofu.
• 4 dice tofu into 1 inch cubes.
• 5 combine 1/2 tbsp soy sauce and 1/2 tbsp toasted oil.
• 6 toss tofu cubes with combined oil.
• 7 coat a large nonstick wok or frying pan with the cooking spray.
• 8 place on medium-high heat and add oil.
• 9 swirl to coat.
• 10 add tofu and stir-fry until browned on all sides (about 2 to 5 minutes).
• 11 once browned, remove and set aside.
• 12 add carrots and stir-fry until almost tender (about 5 minutes).
• 13 add garlic, ginger, scallions, peppers, mushrooms and water chestnuts.
• 14 stir-fry until veggies are tender (3 to 5 minutes).
• 15 return tofu to pan.
• 16 add soya sauce and cook for 1 minute.
• 17 serve over the hot rice.