Your New Favorite Tofu Stir-Fry: Simple, Tasty, and Nutritious

Craving a quick, protein-packed meal that’s both satisfying and wholesome? This Tofu Stir-Fry delivers crispy tofu, vibrant veggies, and a savory-sweet sauce for a dish that’s as flavorful as it is nutritious. Perfect for busy weeknights, meal prep, or a plant-powered dinner, this stir-fry proves healthy eating can be deliciously exciting! A guilt-free way to enjoy bold flavors and stay on track—dinner has never been this good!

Why You’ll Love This Recipe

• Weight Watchers-Friendly: 3 SmartPoints® per serving (Blue Plan).
• Ready in 25 Minutes: Faster than takeout!
• Versatile: Swap veggies or sauces to match your pantry.
• Protein-Powered: Tofu keeps you full and fuels muscle health.

Ingredients

For the Stir-Fry:

• 14 oz extra-firm tofu, pressed and cubed
• 4 cups mixed veggies (broccoli, bell peppers, snap peas, carrots, mushrooms)
• 1 tbsp sesame oil (or cooking spray for 0 points)
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated

For the Sauce:

• 3 tbsp low-sodium soy sauce (or tamari for gluten-free)
• 2 tbsp rice vinegar
• 1 tbsp honey (or sugar-free maple syrup for fewer points)
• 1 tbsp sriracha (optional for heat)
• 1 tsp cornstarch (to thicken)

Optional Garnishes:

• 2 green onions, sliced
• 1 tbsp sesame seeds (+1 SmartPoint®)
• Lime wedges

Instructions

Prep the Tofu:
Press tofu for 15 minutes to remove excess water. Cut into 1-inch cubes.

Cook the Tofu:
Heat 1/2 tbsp sesame oil (or cooking spray) in a non-stick skillet over medium-high heat. Add tofu and cook 8–10 minutes until golden, flipping occasionally. Set aside.

Sauté Veggies:
Add remaining oil to the skillet. Stir-fry garlic and ginger for 1 minute, then add veggies. Cook 5–7 minutes until tender-crisp.Make the Sauce:
Whisk soy sauce, rice vinegar, honey, sriracha, and cornstarch. Pour over veggies and stir until thickened (1–2 minutes).

Combine & Serve:
Toss tofu with the saucy veggies. Garnish with green onions, sesame seeds, and lime.

Nutrition & SmartPoints®

Per serving (1.5 cups, with sesame oil):

• Calories: 180
• Protein: 12g
• Carbohydrates: 15g
• Fiber: 3g
• Fat: 8g
• SmartPoints®: 3 (Blue Plan)

Using cooking spray reduces SmartPoints® to 2 per serving.

Serving Suggestions

• Over Cauliflower Rice: A zero-point base to soak up the sauce.
• With Edamame: Add 1/2 cup steamed edamame (+1 SmartPoint®).
• Crunchy Topping: Sprinkle with crushed peanuts (+1 SmartPoint®).

Pro Tips

• Crispy Tofu Hack: Air-fry tofu at 400°F for 12 minutes for extra crunch.
• Meal Prep: Double the recipe and store in airtight containers for 3–4 days.
• Vegan Option: Use agave or sugar-free syrup instead of honey.
• Boost Umami: Add 1 tsp miso paste to the sauce (0 SmartPoints®).
• Freeze Tofu: Pressed tofu freezes well for future use—thaw before cooking.

Why This Recipe Works for Weight Loss

• High-Protein, Low-Calorie: Tofu and veggies keep you full with minimal points.
• Fiber-Rich: Veggies aid digestion and add volume to meals.
• Smart Swaps: Minimal oil and sugar-free sweeteners cut calories without sacrificing flavor.

This Tofu Stir-Fry is a celebration of bold flavors and smart eating. With its crispy tofu, vibrant veggies, and sticky-savory sauce, it’s a dish that satisfies cravings while keeping your wellness journey on track. Whip it up for dinner tonight, pack leftovers for lunch, or customize it with your favorite veggies—it’s proof that healthy eating is anything but boring!