Simple, Healthy Asian Stir Fry with Veggies and Tofu

by Anjali @ The Picky Eater on March 9, 2012

It’s a 20 minute dinner, that’s healthy, filling, and delicious.

It’s my go-to meal after spending a long day at work, with tons of work left to get through at home, because at that point the last thing I want to do is make dinner.

It’s the recipe that saves me from ordering takeout, because it tastes so much better than ordering takeout!

Enter: my simple, healthy Asian Stir Fry.

I love Stir Frys because they are the easiest way to get a HUGE serving of veggies and protein without having to spend a lot of time in the kitchen. They’re also a great way to use up leftover ingredients or veggies – because you can pretty much throw anything in them and it will still taste good.

We usually have frozen veggies, tofu and soy sauce in our fridge – the basic ingredients you need – along with a few other things to spice it up. If you have a non-stick pan, you don’t even need any oil for the stir fry, which saves you a ton of calories in this recipe!

The Ingredients

  • 2 Packages of Frozen Asian Mixed Veggies (you can find these in the frozen section – I like to get the one with the greatest variety of veggies – Trader Joe’s has an awesome option, pictured above)
  • Low Sodium Soy Sauce
  • 1 Package Organic Sprouted Firm Tofu, cut into cubes
  • 1 Package Teriyaki Baked Tofu, cut into cubes (see picture above – I use the kind from Trader Joe’s but you should be able to find baked tofu in the refrigerated section of most supermarkets)
  • Trader Joe’s Thai Red Curry Sauce (see picture above – again you can pretty much use any bottled sauce mixture you like – check out the Asian section in your supermarket. But make sure to get a sauce that’s relatively low in calories and sugar. I like the Thai Red Curry Sauce because it’s only 80 calories for 1/4 cup – which is really all you need if you mix it with Soy Sauce)
  • Olive Oil Cooking Spray
  • Brown Rice or quinoa
  • Sesame Seeds as a garnish (you can also throw in cashews or almonds – both taste pretty good in this dish)

The Directions

Step 1: Get your brown rice or quinoa cooking first – because that takes the longest to cook in this recipe. Cut your tofu into 1/2 inch cubes and set aside.

Step 2: Heat a large pan over medium to medium-high heat. Spray with cooking spray, and pour the frozen veggies into the pan. Stir fry 5-10 min until the veggies are cooked through, add soy sauce to taste towards the end of the cooking process (note – the Trader Joe’s Asian Veggies comes with a great soy flavored sauce – so I usually just add that instead of soy sauce. But if you get a different frozen veggies mixture, then soy sauce is a decent substitute).

Step 3: Spray another pan with cooking spray and heat over medium heat. Saute the tofu cubes until slightly crispy on the outside, add 1-2 Tbsp soy sauce towards the end of cooking for flavor. Add the tofu cubes to the veggies, and add 1/4 cup Thai Red Curry Sauce (or more to taste).

Step 4: Stir fry lightly just until the entire mixture is heated through. Sprinkle sesame seeds or cashews or almonds (or nothing at all) on top. Serve with brown rice or quinoa.

Nutritional Information: While I don’t have exact nutritional stats for this dish, I’d estimate it would be around 400 calories per serving (depending on how much tofu and rice/quinoa you take). Also – the mixed veggies provide tons of fiber as does the brown rice/quinoa, and the tofu is packed with protein. It’s really well rounded and tastes just like a stir fry you’d get at a restaurant. Not bad for a meal that takes 20 minutes to make!

Simple, Healthy Asian Stir Fry with Veggies and Tofu

Total Time: 20 minutes

Yield: 4 servings

Calories per serving: 400

Ingredients

  • 2 Packages of Frozen Asian Mixed Veggies (you can find these in the frozen section – I like to get the one with the greatest variety of veggies – Trader Joe’s has an awesome option, pictured above)
  • Low Sodium Soy Sauce
  • 1 Package Organic Sprouted Firm Tofu, cut into cubes
  • 1 Package Teriyaki Baked Tofu, cut into cubes (see picture above – I use the kind from Trader Joe’s but you should be able to find baked tofu in the refrigerated section of most supermarkets)
  • Trader Joe’s Thai Red Curry Sauce (see picture above – again you can pretty much use any bottled sauce mixture you like – check out the Asian section in your supermarket. But make sure to get a sauce that’s relatively low in calories and sugar. I like the Thai Red Curry Sauce because it’s only 80 calories for 1/4 cup – which is really all you need if you mix it with Soy Sauce)
  • Olive Oil Cooking Spray
  • Brown Rice or quinoa
  • Sesame Seeds as a garnish (you can also throw in cashews or almonds – both taste pretty good in this dish)

Directions

  1. Get your brown rice or quinoa cooking first – because that takes the longest to cook in this recipe. Cut your tofu into 1/2 inch cubes and set aside.
  2. Heat a large pan over medium to medium-high heat. Spray with cooking spray, and pour the frozen veggies into the pan. Stir fry 5-10 min until the veggies are cooked through, add soy sauce to taste towards the end of the cooking process (note – the Trader Joe’s Asian Veggies comes with a great soy flavored sauce – so I usually just add that instead of soy sauce. But if you get a different frozen veggies mixture, then soy sauce is a decent substitute).
  3. Spray another pan with cooking spray and heat over medium heat. Saute the tofu cubes until slightly crispy on the outside, add 1-2 Tbsp soy sauce towards the end of cooking for flavor. Add the tofu cubes to the veggies, and add 1/4 cup Thai Red Curry Sauce (or more to taste).
  4. Stir fry lightly just until the entire mixture is heated through. Sprinkle sesame seeds or cashews or almonds (or nothing at all) on top. Serve with brown rice or quinoa.
http://pickyeaterblog.com/simple-healthy-asian-stir-fry-with-veggies-and-tofu/

{ 21 comments… read them below or add one }

Evan Thomas July 28, 2010 at 12:44 pm

This sounds very yummy! I used to have that sauce–great flavor but wasn’t a huge fan of the added ingredients. Now to replicate it, I just mix regular coconut milk and this Thai Kitchen curry paste I found which has all the spices in it.

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anjalim July 29, 2010 at 10:40 am

Oh yeah – I’m totally with you on the added ingredients – I just didn’t feel like going to the grocery store when I made this :). I often do a quick sauce with light coconut milk (same taste but lower in fat and calories than regular coconut milk) and the Thai Curry paste that you mentioned. Another good option is mixing curry powder with light coconut milk for a yellow curry flavor. Great tip!

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Carol Egbert July 28, 2010 at 2:13 pm

I wish I had a Trader Joe’s in my neighborhood, this looks great.

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Anjali @ The Picky Eater July 29, 2010 at 12:01 pm

Aw!! Hopefully you will get one soon! In the meantime, you can find all of these ingredients at pretty much any grocery store – they just won’t have the same packaging.

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Cristina July 28, 2010 at 8:48 pm

I like these type of meals. They’re quick with great ingredients. Perfect for summer so you can do other things to enjoy the rest of the evening. Great combination of ingredients.

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Anjali @ The Picky Eater July 29, 2010 at 12:02 pm

Thanks Cristina! I hope you loved it when you tried it!

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Squeaky Gourmet July 29, 2010 at 5:11 am

quick and spicy!

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Lauren @ Fun, Fit, and Fabulous! July 29, 2010 at 3:39 pm

This looks delicious! I even think my anti-health food husband would eat it!

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anjalim July 30, 2010 at 2:38 pm

haha! he will I promise – my husband used to be anti-health and over the past 6 years I converted him 🙂 I’m actually going to do a blog post about that experience, and will hopefully have him guest blog about how his perspective has changed so stay tuned for that!

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Suzi March 9, 2012 at 12:46 pm

Fantastic meal with some lovely veggies, I can’t believe that combination is frozen. We have no Trader Joe’s I don’t believe at all in Flordia. Love this quick and easy.

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Anjali @ The Picky Eater March 9, 2012 at 1:11 pm

Thanks Suzi!! Frozen veggies can taste just like fresh ones if you cook them right 🙂 If you don’t have a Trader Joe’s – you can find all of these ingredients at any major grocery store. Hope that helps!

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Nina Aggarwal March 11, 2012 at 3:14 pm

I just tried this awesome recipe… super fast and yummy. I only had 20 minutes free with my screaming newborn so thanks for posting this!!! LOVE trader Joes, and how you post pics of what each product looks like, rather than a blind recipe, so we’re sure to get the same results 🙂 Question- did you use both packets of soy sauce that came with the veggies, or just one? I feel like the sodium might be a bit high, so was thinking of just using one of the packets instead of both….

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Anjali @ The Picky Eater March 12, 2012 at 10:03 pm

Yayyy!! I’m SO glad to hear that Nina! So happy this made your day a little easier – can’t imagine how crazy it must be with the newest addition to your family! And actually yes – you’re right – I only used one packet of soy sauce that came with the veggies (so 2 packets veggies, 1 packet soy sauce, and I added a bit of low sodium soy sauce as well to mix in). I’ll clarify that in the recipe. Thanks for asking! 🙂

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Nisha Mehta March 11, 2012 at 7:56 pm

Made this tonight. I am in love with the dish…so easy, so tasty and so healthy! I made it with loads of fresh veggies instead of the asian vegetable mix and it was the perfect lazy Sunday meal 🙂

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Anjali @ The Picky Eater March 12, 2012 at 10:07 pm

Woohoo!! That is awesome – and yes – fresh veggies work just as well! So glad you liked it!

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Four Shapes April 4, 2012 at 12:22 pm

Your stir fry sounds fantastic!
You should also try this great recipe: http://www.4shapestraining.com/avocado-eggs/
and for any health tips, please feel free to visit: http://www.facebook.com/pages/4Shapes-Training/174666452595171

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Anjali @ The Picky Eater April 4, 2012 at 3:51 pm

Thanks – I’ll check it out!

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Andy April 19, 2012 at 6:34 am

I am not a vegetarian so in making this recipe it was my first experience in cooking with tofu and I was very pleased with the results. Special thanks for introducing me to Trader Joe’s Thai Red Curry Sauce, it is unbelievably delicious!

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Anjali @ The Picky Eater April 20, 2012 at 10:20 pm

My husband LOVES the Thai Red Curry Sauce too – we’ve tried the other sauces at Trader Joe’s and this one is by far the best! I’m thrilled that you enjoyed cooking with tofu as well! Coming from a non-vegetarian, that made my day 🙂

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Maddy October 12, 2013 at 11:00 am

I was just wondering what the purpose of both kinds of tofus was? I’m a a vegetarian and a newbie to tofu and I was just curious as to why you used both. Thanks!

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Anjali @ The Picky Eater October 15, 2013 at 1:01 am

That’s a great question Maddy! It’s more for a variety in textures and flavors. The Thai Baked Tofu is firmer and has a slightly different / spicier flavor than the regular extra firm tofu. So I like using a combination of the two just to mix it up a bit. Hope that helps!

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