Stir-Fry Meal Prep
Why it works
Oil added to foods during cooking is one of the sneakiest ways that extra calories and fat creep into our diets.
In food and health conversations through the years, I’ve learned that many people don’t realize how simple it is to cook veggies and proteins with very small amounts of oil, or none at all; water can easily replace most or all of the oil typically used. To minimize sticking, make sure the pan and water are hot before adding any food, don’t turn the food until the first side is cooked, and keep an eye on the heat.
If you end up with some food stuck to the bottom of the pan, steel wool works wonders (just don’t use it on nonstick cookware, which you probably shouldn’t be using anyway).
A good sauce is the secret to making a simple, waistline-friendly meal of tofu & veggies taste like something special.
Ingredients
1 block (14 oz) extra‑firm tofu, pressed and cubed
3 cups broccoli florets
1 cup sliced bell peppers, mushrooms or carrots
2 tbsp soy sauce or tamari
1 tbsp rice vinegar
1 tbsp maple syrup or agave
1 tsp garlic powder
1 tsp ginger powder
1 tsp cornstarch (optional, for thickening)
1–2 tbsp water (as needed)
Salt + pepper to taste
1 tsp oil for sautéing
Instructions
Press tofu for 10–15 minutes, then cut into cubes.
Heat a pan, lightly brush with oil, and sauté tofu until golden on all sides.
Add vegetables to the pan and cook until broccoli is bright green and tender. Add a little water and/or turn down the heat if the pan gets too dry.
In a small bowl, whisk soy sauce, rice vinegar, maple syrup, garlic powder, ginger powder, and cornstarch if using.
Pour sauce over tofu and vegetables. Stir and cook 2–3 minutes until thickened and glossy.
Season with salt and pepper.
Portion into 3 containers for meal prep.
Nutrition (per serving, 3 servings)
Calories: ~260 Protein: ~28g Carbs: ~22g Fat: ~8g Fiber: ~6g*
*Nutrition counts are estimates. Please use your own nutrition tracker if your goals or health condition require a high degree of accuracy.
