Lunch: Asian Tofu Stir-Fry

This tried-and-true stir-fry keeps things simple?and fast?with just six ingredients, but plenty of vegetables, lean protein and whole grains. Like many meals with tofu, it?s budget-friendly to boot!

This recipe includes fertility superfoods such as:

Broccoli, Brown Rice

Health and fertility benefits of Asian Tofu Stir-Fry

Broccoli is one of the non-starchy vegetables that has a very low glycemic index (GI), which is beneficial for reducing blood sugar levels. Broccoli is also a source of DIM (Diindolymethane). Diindolymethane is very effective in reducing the testosterone levels in the body, an action that would automatically curb male dominant features and regulate the estrogen levels in the system. Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

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

Instructions

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.
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.
Add chicken broth to pan and bring to a simmer. Cook for 5 minutes.
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. Confirm all other ingredients are gluten-free and this recipe can be made gluten-free.
Recipe Cost: $9.94
Choices: 1 1/2 Starch, 3 Nonstarchy Vegetable, 1 Medium-Fat Protein, 1/2 Fat

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