Establishing theme nights for dinner is a great way to get kids excited about coming to the table. Start with Meatless Monday, and then ask your kids to search cookbooks and websites for new vegetarian recipes they want to try. Or start with this tofu stir-fry. It calls for two kid-favorite veggies, broccoli and carrots, and by draining the liquid from the tofu, you end up with a firm, meaty texture, ideal for stir-fries like this one. * Kid Cooking Tip: Hand your kids a plastic knife and let them take turns cutting the tofu into bite-size cubes.
Ingredients
One 14-oz package extra-firm tofu
1 tablespoon cornstarch
Kosher salt
Black pepper
2 tablespoon extra virgin olive oil, divided
4 cups small broccoli florets
2 medium carrots, peeled and cut into ¼-inch thick coins (about ¾ cup)
2 tablespoon water
¼ cup stir-fry sauce, plus more to taste
2 cups cooked brown rice, optional
1 green onion, cut into thin slices, optional
Sesame seeds, optional
Instructions
To prepare the tofu, remove from the package and drain. Wrap in a lint-free kitchen towel or paper towels and place on a cutting board. Place a rimmed baking sheet and a heavy object, such as a cast iron skillet, a few large cans of tomatoes, or a kettle filled with water, on top. Let the tofu drain for 15 minutes. Rewrap with a dry kitchen towel or paper towels and drain an additional 15 minutes.
Once the tofu is dry, slice into ¾-inch, bite-size cubes. Place the cubes in a bowl and toss with the cornstarch and a pinch of salt and pepper.
Heat 1 tablespoon of the oil in a large wok or nonstick skillet over medium heat. Add the tofu and stir fry, stirring frequently, until golden on all sides, about 6 minutes. Remove the tofu to a bowl and set aside.
Add the remaining oil to the wok and raise the heat to medium-high. Add the broccoli, carrots, and 2 tablespoons water and stir-fry sauce until the vegetables are crisp-tender, about 5 minutes.
Add the tofu back to the wok with the stir-fry sauce and water. Toss until heated through. Adjust seasoning with additional stir-fry sauce. Serve with brown rice, green onion, and sesame seeds, if desired.
Nutrition Information
Serving size: (not including brown rice) Calories: 233 Fat: 13g Saturated fat: 2g Carbohydrates: 14g Sodium: 260mg Protein: 15g
Recipe by Lizs Healthy Table at https://liz.afones.com/2019/09/23/tofu-stir-fry-with-broccoli-and-carrots/