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Sweet Heat Tofu Stir-Fry

Serves 4 / Ready in 30 minutes


    This stir-fry comes together in under half an hour, which makes it the perfect fast food after a workout (especially if you serve it over quinoa!). Feel free to customize the heat level in the dish by adding more chili flakes as desired.


    Sweet Heat Tofu Stir-Fry


    • Sauce
    • 2 tsp grapeseed oil
    • 2 tsp cornstarch or arrowroot flour
    • 1 Tbsp finely minced garlic
    • 1 Tbsp finely minced ginger
    • 1 Tbsp unseasoned rice vinegar
    • 1 Tbsp maple syrup
    • 3 Tbsp low-sodium tamari or low-sodium soy sauce
    • 2 Tbsp tomato paste
    • 2 Tbsp water
    • Stir-fry
    • 12 oz firm tofu
    • 1 Tbsp low-sodium tamari or low-sodium soy sauce
    • 1 tsp chili garlic sauce
    • 1 tsp toasted sesame oil
    • 1 Tbsp maple syrup
    • 1/3 cup cornstarch or arrowroot flour
    • 2 Tbsp grapeseed oil, divided
    • 2 cups broccoli florets
    • 1 cup frozen edamame beans, thawed
    • 4 green onions, ends trimmed, cut into 2 inch lengths
    • 1 tsp hot crushed red pepper flakes
    • 2 tsp toasted sesame seeds, for garnish (optional)


    Per serving:

    • calories339
    • protein16g
    • fat18g
    • carbs31g
      • sugar9g
      • fiber5g
    • sodium757mg



    Make the sauce: In medium bowl, whisk together all sauce ingredients. Set aside.

    Make the stir-fry: Start by cutting tofu into bite-sized cubes. Allow cubes to sit on clean tea towel or paper towel-lined plate for about 10 minutes to get rid of excess water.

    In medium bowl, whisk together tamari or soy sauce, chili garlic sauce, sesame oil, and maple syrup. Add tofu and toss to coat. Set aside for 4 to 5 minutes, tossing occasionally.

    To another medium bowl, add cornstarch or arrowroot flour. Using fork, transfer cubes of tofu into cornstarch/arrowroot and toss to coat.

    In large cast-iron skillet over medium heat, warm 1 Tbsp grapeseed oil. Using fork again, transfer coated tofu cubes to pan, leaving any excess cornstarch/arrowroot behind. Cook tofu, turning frequently, until golden brown on all sides. Once evenly browned, transfer tofu to plate and set aside.

    Return skillet to burner and increase heat to medium-high. Add remaining 1 Tbsp grapeseed oil and allow to warm for a minute before adding broccoli and sautéing for 1 minute. Add edamame and green onions and continue to sauté until broccoli is crisp-tender and edamame are warm, another 1 to 2 minutes. Add sauce, tofu, and red pepper flakes. Continue to stir-fry, stirring frequently, until sauce has evenly coated everything and has thickened slightly, about 1 to 2 minutes. Remove skillet from heat, add sesame seeds (if using), and toss to incorporate. Serve hot over quinoa, if desired.

    Tip: Tofu or not tofu?

    No tofu on hand? No problem. Replace it with a 19 oz can of chickpeas, drained and rinsed well.

    How much protein do you really need?

    If you’re at a healthy weight and average activity level, aim for between 0.36 and 0.63 g of protein per pound of body weight. (For example, if you’re 155 lbs, consume at least 56 g of protein daily.)



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