In this week’s recipe: Tofu Stir-Fry with Basil Peanut Sauce, we used Trader Joe’s “super firm” or “high protein” tofu. I love this form of tofu because by removal of the water, you get a dense product that can go from “package to pan.” To get the same consistency with water-packed tofu, it requires an almost entire roll of paper towels to press out the water. #wasteful No draining here! Just open, cube and cook.
High PROTEIN Tofu
With less water, you’ll pack in more protein per 3 oz serving. High-protein tofu has ~15 grams/3 oz. compared to 8-9 grams of protein in water packed tofu. Not bad for only 140 calories of plant-powered, planet friendly protein. You can find high protein tofu at Trader Joe’s or find the brand, Wildwood, at stores such as Whole Foods.
Soak Up Flavors with Our Basil Peanut Sauce
Since tofu soaks up whatever flavors you add, how about flavoring it with healthy ingredients? Instead of that high-sodium, high-sugar teriyaki packet that often comes with frozen stir-fries, make your own! Our peanut basil sauce packs in nutritious flavors from 1 cup of fresh basil, ginger and healthy fats like peanut butter. We hope you enjoy this tofu dish on the stir-fry fly as much as we do!
Check out last week’s McDaniel’s Short-Cut Recipe: Creamy Pistachio Citrus Salad Dressing
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Tofu Stir-Fry with Basil Peanut Sauce
- Prep Time: 10
- Cook Time: 10
- Total Time: 20 minutes
- Yield: 4-6 servings 1x
Ingredients
Basil Peanut Sauce
- 1/2 c. light coconut milk
- 1/2 c. peanut butter
- 1 c. fresh basil leaves
- 2–3 garlic cloves
- 1–2 T. red curry paste (depending on your spice level preference)
- 1 T. maple syrup
- 1 T. light soy sauce
- 1/4 c. water or vegetable broth to thin
Tofu Stir-Fry
- 1 T. olive oil or sesame oil
- 20 oz. vegetable stir-fry mix
- 1 16-oz. Trader Joe’s high-protein or extra firm tofu, cubed
Instructions
Basil Peanut Sauce
- Using a blender or immersion blender. Combine all ingredients except vegetable broth or water.
- Gradually add water or broth to thin to desired consistency.
Tofu Stir-Fry
- Warm oil over medium-high heat in a large sauté pan. Add cubed tofu.
- Sauté tofu until lightly browned on all sides.
- Add frozen stir-fry vegetables. Place lid on sauté pan for 5 minutes. Stir and cook for another 5 minutes until all vegetables are cooked through.
- Add 1/3 to 1/2 cup Thai Basil Sauce depending upon how “saucy” you like your stir-fry!
Nutrition
- Serving Size: 1 serving
- Calories: 316
- Sugar: 9.9 g
- Sodium: 415.4 mg
- Fat: 20.1 g
- Saturated Fat: 5.8 g
- Carbohydrates: 21.2 g
- Fiber: 6.3 g
- Protein: 19.1 g
- Cholesterol: 0 mg