MIND Diet Dinner Recipe:
Kung Pao Tofu Stir-Fry
You can prep the tofu, kung pao suace, vegetables, and rice in advance so this stir-fry comes together easier on a busy weeknight. Just toss it together in a hot skillet, and in minutes you'll have a flavorful takeout-inspired dish that is balanced, nutritious, and plant-based (Source: The MIND Diet Plan & Cookbood).
Prep Time
10-15 Minutes
Cook Time
15-20 Minutes
Servings
6 People
INGREDIENTS
- 1 pound extra-firm tofu
For the sauce
- 1/4 cut unsalted vegetable broth
- 2 teaspoons cornstarch
- 2 teaspoons low-sodium soy sauce
- 1 tablespoon rice wine vinegar
- 1 to 2 tablespoons of honey
- 2 dried Thai chiles, crushed, or 1/2 teaspoon crushed red pepper flakes
- 1 teaspoon sesame oil
- 2 garlic cloves, minced
- 1-inch piece of fresh ginger, peeled and minced
For the stir-fry
- 1/2 cup chopped unsalted peanuts
- 3 tablespoons avocado oil (or canola oil)
- 1/2 teaspoon kosher salt or sea salt
- 1/4 teaspoon ground black pepper
- 1 medium red bell pepper, seeded and chopped
- 2.5 cups cooked brown rice
- 3 green onions, thinly sliced
INSTRUCTIONS
To prepare the tofu
Remove the block of tofu from its package and place it on a plate lined with a clean kitchen towel. Place another clean kitchen towel on top of the tofu, and weigh it down with a heavy pot. Let the tofu sit for 10 to 15 minutes, changing the towels if they become soaked. Romove the pot and towels, and cut the tofu into 1-inch cubes.
To make the sauce
In a small bowl, whisk together the broth and cornstarch intil disolved. Whisk in the soy sauce, vinegar, honey, crushed chiles, sesame oil, garlic, and ginger until combined. Set aside.
To make the stir-fry
- Heat a large skillet over medium-low heat. Add the peanuts and toast for about 30 to 60 minutes, stirring constantly. Transfer them to a plate and set aside.
- In the same skillet, heat the oil over medium-high heat. Add the tofu pieces, season with salt and black pepper, and sauté for 2 to 3 minutes, turning them with tongs to brown all sides. Add the red bell pepper and sauté for 2 to 3 minutes or until slightly softened. Add the sauce and let the entire mixture simmer for 1 to 2 minutes, until the sauce is thickened.
- Divide the brown rice vinegar among rice bowls and top with the tofu stir-fry mixture. Sprinkle with toasted peanuts and green onions
- Store the stir-fry mixture in an airtight container in the refrigerator for up to 4 days. Reheat it in the microwave on high for 1 to 3 minutes of until heated through.
Variation Tip: Swap tofu for chicken or shrimp. Use any color bell pepper.
This recipe is from The MIND Diet Plan & Cookbook by the amazing dietitian and chef Julie Andrews MS, RDN, CD. To get more great recipes like this one, click HERE to get the cookbook. Also make sure to check our Julie's website: https://thehealthyepicurean.com