Recipe

Sweet and Sour Tofu-Veggie Stir-Fry

If you haven’t tried tofu, or just assume you won’t like it, this dish may surprise you. It’s loaded with nearly every bone-strengthening ingredient known to nutritionists (except for vitamin D) and tastes just as good cold if you have leftovers!
  • Prep time
  • Total Time
This recipe makes 4 serving(s)
Ingredients:
  • 1/2 cup(s) broth, vegetable, reduced-sodium fat-free
  • 1/4 cup(s) vinegar, cider or rice wine vinegar
  • 1/4 cup(s) soy sauce, less sodium
  • 2 tablespoon juice, apple or orange juice
  • 1 tablespoon cornstarch
  • 1 package(s) tofu, extra-firm (14 ounces) with calcium, pressed and drained
  • oil spray
  • 2 tablespoon oil, canola
  • 1 large pepper(s), red, bell seeded and thinly sliced
  • 1 cup(s) cabbage, napa (Chinese) or red cabbage, shredded
  • 1/4 pounds beans, green quartered
  • 2 clove(s) garlic minced
  • 1 teaspoon ginger, fresh minced
  • 1 small pepper(s), jalapeno seeded and minced (wear plastic gloves when handling)
  • 1 cup(s) corn, baby or frozen corn kernels, rinsed under hot water
  • 1 cup(s) edamame, shelled, frozen (soybeans) rinsed under hot water
Preparation:

In a small bowl, combine the broth, vinegar, soy sauce, juice, and cornstarch. Mix well and set aside. Pat the tofu dry with a paper towel, and cut into 1-inch chunks.

Spray a large wok or a nonstick skillet with oil spray. Place over high heat and add 1 tablespoon of the oil. When the oil shimmers, add the tofu and brown 3 to 4 minutes on one side, then turn and brown the opposite side for 3 to 4 minutes. Transfer to a plate.

Reduce the heat to medium and add the remaining 1 tablespoon oil to the wok. Add the red pepper, cabbage, and green beans. Cook, stirring occasionally, 4 to 5 minutes, until the vegetables begin to soften but are still crisp. Stir in the garlic, ginger, and jalapeño, and cook an additional minute, until the mixture becomes fragrant. Add the corn and soybeans, and cook 2 to 3 minutes longer. Reduce the heat to low, and add the broth mixture, stirring until it thickens, 1 to 2 minutes. Off the heat, return the tofu to the wok or skillet and stir gently to coat with the sauce.