asian sprouted tofu “stir-fry” sheet pan dinner

Posted by on Sep 21, 2017 in tasteovers by jackie | 2 comments

asian sprouted tofu “stir-fry” sheet pan dinne

Dinner doesn’t get much easier than tossing all of the ingredients together and roasting on a pan … unless you just order takeout. But there’s no need for carryout when you can simply whip up this homemade “stir-fry” on a sheet pan. It’s loaded with plant-based goodness. It’s delicious. And clean-up is a breeze! Plus, it’s perfect timing since “Sheet Pan Meals” is the Recipe Redux theme this month. Plan to enjoy it on Meatless Monday (and beyond!).

Why it’s better for you? It’s 100% plant-based and contains no added sugars!

asian sprouted tofu “stir-fry” sheet pan dinner

asian sprouted tofu “stir-fry” sheet pan dinner

Yield: 4 servings

Serving size: 2 rounded cups

 

INGREDIENTS

  • 1 pound organic sprouted super-firm tofu
  • 1/3 cup unsweetened applesauce
  • 1/4 cup naturally-brewed, reduced sodium tamari soy sauce
  • 2 tablespoons natural creamy peanut butter (with no added sugar)
  • 2 teaspoons rice vinegar
  • 1 tablespoon freshly grated gingerroot
  • 3 large garlic cloves, minced
  • 2 teaspoons toasted sesame oil
  • 12 ounces broccoli florets (or non-starchy veggie of choice!)
  • 2 medium red or orange bell peppers, cubed
  • 1 small or 1/2 large red onion, cubed
  • 1/2 small red hot chili pepper, minced
  • 3 tablespoons chopped roasted, salted peanuts

 

DIRECTIONS

  1. Preheat the oven to 450°F. Line a large rimmed baking sheet with unbleached parchment paper.
  2. Pat or squeeze the tofu of excess liquid, if necessary. Cut into 3/4-inch cubes. Set aside.
  3. In a large mixing bowl, whisk together the applesauce, tamari, peanut butter, vinegar, ginger, garlic, and sesame oil.
  4. Add the tofu, broccoli, bell pepper, onion, and chili pepper and toss until well coated.
  5. Transfer to a single layer on the prepared baking sheet. Roast until the tofu and vegetables are browned and vegetables are cooked through, about 25 minutes.
  6. Sprinkle with the peanuts and serve. Enjoy as is or pair with steamed brown rice or other whole grain. Serve with additional tamari on the side.

 

Per serving: 330 calories, 18g total fat, 3.5g saturated fat, 0g trans fat, 0mg cholesterol, 800mg sodium, 22g total carbohydrate, 8g dietary fiber, 8g sugars with 0g added sugars, 23g protein

 

 

The “Before” Version

Inspired by chicken and broccoli stir-fry

 

 

Tasteover Tips

  • To balance saltiness with sweetness by incorporating a fruit sauce or juice that contains sugar naturally rather than using an added sugar, like honey or white table sugar.
  • Aim for more plant-based stir-fries or other entrées by swapping organic sprouted super-firm tofu in place of meat or poultry … at least some of the time.
  • If it pairs with the flavors in your dish, try peanut or other nut/seed butter instead of processed cornstarch as a natural thickener in Asian sauces.
  • When in doubt, add more veggies—especially colorful ones!
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2 Comments

  1. Yum! So quick and easy! Drooling over your photos!

    • Yes, quick and easy! Thanks so much, Karman!!! :)

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