Peanut Tofu Stir Fry

When out for Thai food, anything tofu- and peanut-related on the menu instantly catches our attention; however, the amount of peanut sauce used usually turns my favourite dishes into calorie bombs. As to make sure that all of my favourite foods could fit into a healthy lifestyle, we scoured the internet years ago and came across this lighter version.

And what better to go with peanut sauce then vegetables. Just another way to sneak any stir fry vegetable into your own eating ideals.

Found: Diet, Nutrition, and Wellness Journal (I found this recipe back in April 2011 and kept it in my recipe box. Unfortunately, the web site seems to no longer exist)

Makes 4 servings

Ingredients (Peanut sauce):

  • 1 1/2 tbsp. natural smooth peanut butter
  • 2 tbsp. low sodium soy sauce
  • 1 tbsp. water
  • 1 tbsp. honey (or sugar)
  • 1 tbsp. rice wine vinegar
  • 1 tsp. corn starch
  • 1 tsp. hot chili sauce (optional; can also use red pepper flakes or anything hot)
  • 1/2 tsp. curry powder
  • 1/4 tsp. cinnamon
  • 1/4 tsp. ginger

Ingredients (Stir fry):

  • 1/4 head of broccoli, cut into chunks
  • 1/2 red pepper, sliced
  • 1/2 orange pepper, sliced
  • 1 carrot, sliced or julienne
  • 1 pound extra firm tofu, sliced, baked, and cubed (click here to learn How To make tofu)
  • 1 cup dry pot barley
  • Cilantro (optional)

Realistically, you could use any vegetable, these are only ideas to get your brain thinking. Try onion, zucchini, cauliflower, cooked down spinach or kale, etc.

How to (Peanut sauce):

  1. Place peanut butter in a microwaveable dish and heat for 30 seconds. In the same dish, add the remaining ingredients. Cover and let sit at room temperature until ready to use (as to allow the corn starch to thicken up the sauce; the longer it stands, the thicker your sauce will be).

How To (The rest):

  1. In a pot, combine pot barley with 2 cups water; cover. Bring to a boil and simmer until no water remains. Avoid mixing the pot barley as it cooks. I use a spoon to push the barley aside to check for how much water is left.
  2. Heat a pan over medium heat and add in chopped vegetables and enough water to just cover the pan’s bottom. Cover and steam vegetables. Ensure your vegetables remain some crunch once cooked to keep the fibre content high. The goal is to get your vegetables somewhat soft, but brightly coloured (broccoli will especially do this when steamed slightly). If you get to this point, but water remains, simply drain it off.
  3. Add the barley, tofu, and sauce. Heat thoroughly.
  4. Divide into bowls and dress with cilantro.

Make it a meal:

  • This is a complete meal
  • Feel free to substitute the pot barley for brown rice, quinoa, yam, etc.
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