Tofu and Vegetable Stir Fry Ww Core

Elevate your healthy eating game with this vibrant and flavorful Tofu and Vegetable Stir Fry, a Weight Watchers Core-friendly dish that's both nutritious and satisfying. Packed with protein-rich extra-firm tofu and a medley of colorful vegetables like broccoli, bell peppers, snap peas, and carrots, this recipe is a feast for the eyes and the palate. The tofu is pan-seared until golden and crispy, then tossed with a savory homemade sauce made from low-sodium soy sauce, rice vinegar, garlic, and ginger for an irresistible umami kick. Ready in just 30 minutes, this dish is perfect for busy weeknights and can be served as-is or paired with brown rice or quinoa for a hearty, wholesome meal. Easy to customize with your favorite veggies and naturally dairy-free and vegetarian, this stir fry is sure to become a weeknight favorite!

Nutriscore Rating: 87/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 ounces Extra-firm tofu
• 2 cups Broccoli florets
• 1 medium Bell pepper (red, green, or yellow), sliced
• 1 cup Carrots, julienned
• 1 cup Snap peas
• 3 tablespoons Soy sauce (low-sodium)
• 2 tablespoons Rice vinegar
• 3 cloves Garlic, minced
• 1 teaspoon Ginger, grated
• 1 teaspoon Cornstarch
• 2 tablespoons Water
• 1 teaspoon Sesame oil
• 1 as needed Cooking spray
• 2 tablespoons Green onions, sliced (optional garnish)

Directions

Step 1

Press the tofu for at least 10 minutes to remove excess water. Once pressed, cut the tofu into 1-inch cubes.

Step 2

In a small bowl, whisk together the soy sauce, rice vinegar, garlic, ginger, cornstarch, water, and sesame oil. Set the sauce aside.

Step 3

Preheat a large non-stick skillet or wok over medium-high heat. Lightly spray with cooking spray.

Step 4

Add the tofu to the skillet in a single layer. Cook for 3-4 minutes on each side until golden and crispy. Remove the tofu from the skillet and set aside.

Step 5

In the same skillet, add the broccoli, bell pepper, carrots, and snap peas. Stir-fry for 5-6 minutes, until the vegetables are tender but still crisp.

Step 6

Return the tofu to the skillet with the vegetables. Pour the sauce over the tofu and vegetables, tossing to coat evenly.

Step 7

Cook for an additional 2-3 minutes, stirring frequently, until the sauce has thickened and everything is heated through.

Step 8

Remove from heat and transfer the stir fry to a serving dish. Garnish with sliced green onions, if desired. Serve hot on its own or over brown rice or quinoa for a more filling option.

Nutrition Facts

Serving size	(1194.2g)

Amount per serving	% Daily Value*
Calories	981.4

Total Fat 46.8g	0%
Saturated Fat 6.9g	0%
Polyunsaturated Fat 5.8g
Cholesterol 0mg	0%
Sodium 1755.5mg	0%
Total Carbohydrate 70.7g	0%
Dietary Fiber 25.8g	0%
Total Sugars 24.8g
Protein 78.8g	0%

Vitamin D 0IU	0%
Calcium 2965.7mg	0%
Iron 17.7mg	0%
Potassium 2179.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 41.3%

Protein: 30.9%

Carbs: 27.7%