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Ingredient
Super Stir Fry
Introduce
Ingredient
Food ration :
4 servings
1/2 tsp
garlic powder
1 medium
onion, chopped
1 cup
broccoli florets
1 small
zucchini, sliced
1 small
head bok choy, chopped
1 tsp
sesame oil
1 tsp
sweet curry powder
1
rice
Cooking instructions
* Step 1
In a bowl, combine the tofu, garlic, soy sauce, hoisin and hot sauce.
* Step 2
Let marinate while you prepare the vegetables.
* Step 3
Cook rice according to the package directions.
* Step 4
While the rice cooks, divide the oil between 2 frying pans, one for the vegetables and one for the tofu.
* Step 5
Add the tofu to one pan and cook over medium heat, turning the cubes to brown on all sides.
* Step 6
This will take a bit of time.
* Step 7
Heat the vegetable pan over medium high heat.
* Step 8
Start with the veggies that take longer to cook, and them add the softer, quicker cooking ones.
* Step 9
Add the onions, garlic and carrots and cook for 3 to 5 minutes.
* Step 10
Add the broccoli and cook for 3 minutes.
* Step 11
Add the zucchini, tomatoes and bok choy and cook for 3 minutes.
* Step 12
Add the sesame oil, hoisin, curry powder and soy sauce.
* Step 13
Stir and cook 2 to 3 minutes, then gently blend in the cooked tofu and heat for another 1 to 2 minutes.
* Step 14
Serve over rice.
* Step 15
*This can also be served over noodles.*
Note: if there is a photo you can click to enlarge it
Tag
(12 ounce box) extra firm tofu, cubed
Garlic Powder
to 2 tablespoons soy sauce (regular or reduced sodium)
to 2 tablespoons hoisin sauce
to 2 teaspoons hot sauce (to taste)
to 4 tablespoons oil, divided
onion, chopped
garlic cloves, chopped
carrots peeled and sliced
broccoli florets
zucchini sliced
chopped tomatoes, 1 medium or 12 grape tomatoes
head bok choy, chopped
to 2 teaspoons Soy sauce
sesame oil
to 2 teaspoons hoisin sauce
sweet curry powder
rice
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