Veggie Tofu Stir-Fry With Sesame Seeds Over Brown Rice |
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Prep Time: 20 Minutes Cook Time: 1 Minutes |
Ready In: 21 Minutes Servings: 4 |
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Ingredients:
2 lbs firm tofu, cut into 1-inch cubes |
3 tablespoons reduced-sodium soy sauce |
2 1/4 cups vegetable broth or 2 1/4 cups water |
3/4 cup brown rice |
1 tablespoon canola oil or 1 tablespoon olive oil |
4 cloves garlic, peeled and minced |
1 medium yellow onion, peeled and thinly sliced |
1 lb broccoli, washed,trimmed,and cut into bite-size pieces |
2 large red peppers, washed,cored,seeded,and thinly sliced |
1/2 lb button mushroom, washed and thinly sliced |
1 (6 ounce) can water chestnuts, drained |
1/2 teaspoon dried basil |
1/2 teaspoon dried oregano |
1/2 teaspoon ground black pepper |
1/4 cup sesame seeds |
Directions:
1. Place tofu in a colander and drain 10 minutes.
2. Pat dry with paper towels.
3. Place soy sauce in a shallow dish, add tofu, cover, refrigerate, and marinate 15 minutes, or up to 1 hour, turning once.
4. In medium covered saucepan, bring 2 cups vegetable broth or water to a boil.
5. Slowly stir in rice, cover, and reduce heat to low.
6. Simmer 40 minutes, or until all the water is absorbed.
7. Meanwhile, heat the oil in a wok, large skillet, or heavy saucepan over medium-high flame.
8. Add garlic and onion and sauté until onions are wilted, 1-2 minutes .
9. Add broccoli and red peppers, the remaining 1 1/4 cup broth or water, and cook, stirring frequently, 5 minutes.
10. Add mushrooms, water chestnuts, basil, oregano, and black pepper and continue to cook 2 more minutes, or until mushrooms are soft.
11. Addsesame seeds and the marinated tofu with soy sauce, and cook, stirring gently, until tofu is heated through, about 5 minutes.
12. Serve over the cooked rice.
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