Asian tofu stir-fry

This recipe is a heart-healthy option. It is high in fiber and is also a low carbohydrate option for people with diabetes. Tofu is a good source of protein and calcium that is important for bone health (especially for vegans who may have more challenges in getting adequate calcium in their diet). Visit for more information. (NOTE: This recipe has been reviewed by City of Hope dieticians.)

Prep Time: 5 minutes
Cook Time: 15 minutes
Serves: 4


4 tsp olive oil, divided
12 oz firm tofu, drained and cut into 1-inch cubes
2 tbsp reduced-sodium soy sauce, divided
2 (12-oz) bags fresh stir-fry vegetables (carrots, broccoli and snow peas)
1 cup fat-free, low-sodium chicken broth
2 cups cooked brown rice


  1. In a large nonstick skillet or wok, heat 2 tsp olive oil over medium-high heat. Add tofu and sauté until golden brown on all sides. Add 1 tbsp soy sauce and sauté for 1 more minute. Remove from pan.
  2. Add remaining 2 tsp olive oil to skillet and heat. Add vegetables and remaining 1 tbsp soy sauce to skillet and sauté for 4 minutes.
  3. Add chicken broth to pan and bring to a simmer. Cook for 5 minutes.
  4. Serve over brown rice.

Dietitian tip: Afraid of tofu, but want to have a meal without meat? Then you have to try this recipe! The flavor and consistency will pleasantly surprise you. Substitute vegetable broth for the chicken broth to make this recipe vegetarian.

Make it gluten free: Make sure to purchase gluten-free chicken broth and gluten-free soy sauce.

Choices: 1 1/2 starch, 3 nonstarchy vegetable, 1 medium-fat protein, 1/2 fat