Completing Goal: Time-saving Tips For Healthy Eating At Home

Tip #7: Use Frozen Vegetable Medleys or Bagged Prepare Vegetables

Try using frozen vegetable medleys or bagged prepare vegetables, so it cuts down drastically on preparation time.

Tofu & Broccoli Stir Fry

This recipe takes around 30 minutes to prepare and cook. It serves 4 in increments of 1 1/4 cups each.

Ingredients:

• 1/2 cup vegetable broth or reduced-sodium chicken broth
• 1/4 cup dry sherry or rice wine
• 3 tablespoons reduced-sodium soy sauce
• 3 tablespoons cornstarch, divided
• 2 tablespoons plus 1 teaspoon sugar
• 1/4 teaspoon crushed red pepper, or more to taste
• 1 14-ounce package extra-firm water-packed tofu, drained
• 1/4 teaspoon salt
• 2 tablespoons canola oil, divided
• 1 tablespoon minced garlic
• 1 tablespoon minced fresh ginger
• 6 cups broccoli florets
• 3 tablespoons water

Directions:

1. Mix broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar, and crushed red pepper in a small bowl.
2. Cut tofu into cubes, squeeze excess water out of each piece, and sprinkle lightly with salt. Place 2 tablespoons cornstarch in a large bowl. Add the tofu; coating gently. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook until brown, which takes about three minutes. Turn and cook tofu pieces gently, turning occasionally, browning on both sides. Set aside on plate when finished.
3. Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook for about 30 seconds until fragrant. Add broccoli and water; cook and cover, stirring once or twice, until crisp and tender, takes about two minutes. Stir up the broth mixture, add to the pan. Cook for about 1-2 minutes, ensuring sauce has thickened nicely.  Add tofu to the pan, combining with broccoli and sauce.

Why it matters?

Vegetables and fruits can make up a solid foundation for an entire meal. However, grains are what leave you satisfied and satiated. Brown rice, whole wheat couscous, sweet potatoes, and quinoa are very easy to prepare and should be cooked in bulk. They last approximately five days in the fridge, and can easily be frozen to use weeks in advance. This tofu broccoli stir fry is versatile, any vegetables can be substituted in easily.

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