Vegetable Stir-Fry with Tofu or Chicken

Nutrition Information

Serves: 4

Calories: 397

Protein: 16.4g

Carbohydrate: 48.5g

Fat: 16.4g

Sodium: 252.5mg

Fiber: 4.3g

Calcium: 76.75mg

Iron: 2.9mg


1 cup brown rice, uncooked

1 tablespoon vegetable oil

1 pound extra firm tofu (or chicken), cut into cubes

3 cups mixed vegetables, cut into bite-sized pieces (such as 1 cup broccoli, 1 cup bell peppers, 1/2 cup mushrooms, and 1/2 cup green onions)

¼ cup peanuts chopped (optional)

½ cup peanut sauce (recipe below)

Peanut Sauce:

2 tablespoons creamy peanut butter

1 ½ tablespoons low-sodium soy sauce

1 tablespoon brown sugar

1 tablespoon fresh lime juice

1 teaspoon fresh garlic and/or ginger, minced

¼ cup water

Tip: Press the tofu block between paper towels to help drain out the moisture before cutting.


  1. Prepare rice according to package directions.
  2. Prepare the peanut sauce: Place peanut butter, soy sauce, brown sugar, lime juice, garlic, ginger, and water in a microwave-safe bowl. Cover, microwave for 30 to 60 seconds, and then whisk until combined.
  3. In a large skillet, heat oil at medium heat.
  4. Add chicken or tofu and sauté until golden (approximately 6 to 8 minutes for chicken, 10-12 minutes for tofu).
  5. Add vegetables to the pan and sauté an additional 3 to 4 minutes.
  6. Add peanut sauce, stir, and cook another 3 to 4 minutes.
  7. Serve over prepared rice and top with chopped peanuts, if desired.

Recipe/Image/Video credit to TexasWIC .org

What are your thoughts?

Your email address will not be published. Required fields are marked *

No comments yet. Be the first!