Ingredients:

• 3 ounces firm tofu cubed
• 1 cup broccoli
• 1/2 cup onion
• 1/2 cup yellow pepper
• 1/2 cup carrots
• 1 1/2 tablespoon olive oil
• 1/3 cup cooked brown rice

Directions:

1. In a sauté pan, heat 3/4 tablespoon olive oil.
2. Add tofu. Heat until thoroughly cooked.
3. Remove tofu from the pan and set aside.
4. Add remaining oil to pan.
5. Add vegetables. Cook for 2 minutes.
6. Re-add the tofu to pan and heat for a remaining 2 minutes, or until all ingredients are at desired cooked appearance (longer cooking time will result in softer vegetables).
7. Serve stir-fry with cooked brown rice.

Yield:

1 serving

Nutrition Tip

Tofu is made from soybeans and makes a great substitute for meat. Some tofu is fortified with calcium and vitamin D, important for bone health. Firm tofu is often best for stir-fry dishes while silken or soft tofu can be a healthy protein boost for smoothies.