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Ginger-Honey Tofu Stir-Fry Rice Bowl
Filed under: Healthy Families Challenge
Ginger-Honey Tofu Stir-Fry Rice Bowl
Serves 6
Recipe courtesy of Su-Nui Escobar, MS, RD/LD
Ingredients:
1 ½ cups brown rice
4 tablespoon whole wheat flour
1 ½ teaspoon onion powder
1 teaspoon garlic powder
1/8 teaspoon cayenne pepper
2 teaspoon ginger powder, divided
2 tablespoon honey
14 oz. firm tofu, cut into cubes
1 teaspoon garlic, chopped
Cooking spray
1 carrot, peeled and diced
1 stalk celery, diced
¼ medium onion, chopped
6 oz fresh or frozen snow peas
2 tablespoon low-sodium soy sauce
1 tablespoon rice or apple-cider vinegar
Instructions:
• Cook brown rice according to package directions.
• In a small bowl, combine the flour, onion powder, garlic powder, cayenne pepper and 1 teaspoon of the ginger powder. Add the tofu cubes, toss and set aside.
• Lightly coat a large skillet with cooking spray and place over high heat. Add the onion and garlic and cook for about 2 minutes, until softened. Reduce the heat to medium-high. Add the tofu and cook for 3-5 minutes, stirring occasionally, until golden brown. Place tofu in a bowl and set aside.
• Lightly coat the same skillet with cooking spray. Add all vegetables and sauteé for 4-5 minutes until they begin to soften.
• In a small bowl, combine the soy sauce, honey, remaining ginger and vinegar. Blend well and add to vegetables in pan. Add the tofu and gently stir to mix well.
• Remove from heat. Serve over rice.
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Serves 6
Recipe courtesy of Su-Nui Escobar, MS, RD/LD
Ingredients:
1 ½ cups brown rice
4 tablespoon whole wheat flour
1 ½ teaspoon onion powder
1 teaspoon garlic powder
1/8 teaspoon cayenne pepper
2 teaspoon ginger powder, divided
2 tablespoon honey
14 oz. firm tofu, cut into cubes
1 teaspoon garlic, chopped
Cooking spray
1 carrot, peeled and diced
1 stalk celery, diced
¼ medium onion, chopped
6 oz fresh or frozen snow peas
2 tablespoon low-sodium soy sauce
1 tablespoon rice or apple-cider vinegar
Instructions:
• Cook brown rice according to package directions.
• In a small bowl, combine the flour, onion powder, garlic powder, cayenne pepper and 1 teaspoon of the ginger powder. Add the tofu cubes, toss and set aside.
• Lightly coat a large skillet with cooking spray and place over high heat. Add the onion and garlic and cook for about 2 minutes, until softened. Reduce the heat to medium-high. Add the tofu and cook for 3-5 minutes, stirring occasionally, until golden brown. Place tofu in a bowl and set aside.
• Lightly coat the same skillet with cooking spray. Add all vegetables and sauteé for 4-5 minutes until they begin to soften.
• In a small bowl, combine the soy sauce, honey, remaining ginger and vinegar. Blend well and add to vegetables in pan. Add the tofu and gently stir to mix well.
• Remove from heat. Serve over rice.
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