How to Cook Healthy Stir Fry Tofu and Vegetables

Quality living and a healthy life should not only include checkups with your doctor and regular physical activity, but should also include a healthy, nutritious diet. Lowering our cholesterol and reducing the risks of cardiovascular diseases and secondary diabetes means we have to be very careful how and what we eat. Here is a very easy and tasty recipe for a Chinese stir fry tofu and vegetable dish that is healthy for both the body and mind:

Things You'll Need

• Olive oil
• Sesame seeds
• Ginger
• Garlic
• Organic chinese vegetables
• Low-sodium soya sauce
• Fresh organic tofu
• Brown rice
• White meat chicken (optional)
• Wok
• Fire
• Cooking utensils

Instructions

1. Look over the item list and decide where to purchase the ingredients. If you have a Chinese supermarket in your area, get all of the ingredients there. Remember to look for fresh, young Chinese vegetables that are not damaged.

2. Heat up the wok over a high flame for a few minutes. Add a couple of tablespoons of olive oil and a few tablespoons of sesame seeds to the hot oil.

3. Add the washed and chopped vegetables to the hot wok. Add several thin slices of ginger and garlic to the wok and stir fry in a rapid motion to avoid the ingredients from sticking to the wok.

4. Add cut up pieces of tofu and keep stirring to prevent the tofu from stickng to the bottom of the wok. Try not to overcome the tofu and prevent it from burning.

5. Add cut up slices of garlic and ginger and cover the wok for a few minutes to enhance the cooking and help retain the flavor.

6. Add a few teaspoons of soya sauce to the ingredients. Cover the wok again for several mimutes to allow all the flavors to mix together and be absorbed into the dish.

7. Once the vegetables and tofu are cooked, transfer it to a serving dish and serve straight away with brown rice. You can also add some low-fat white meat chicken to the dish.

Tips & Warnings

• Don't overheat the wok or the olive oil.

• Don't overcook the vegetables.

• Use low-calorie and low-sodium soya sauce.

• This article is not a substitute for seeking medical advice from your own medical doctor or healthcare professional.

Resources

• Jewell TV
• Jewell Productions