Broccoli, Onion and Tofu
Stir Fry - The Zone Diet Recipes
Ingredients Tofu Marinade
6 ounces firm tofu, rinsed, drained and cubed
3/4 cup water
1 tsp. pickled ginger (this is found in supermarkets in
Asian food section)
1 tbs. picked ginger juice (from ginger jar)
1 tsp. sesame oil
1 tsp. chopped garlic (or more if you prefer)
1 T Tamari soy sauce
Directions Tofu Marinade
1. Mix marinade (all of the above ingrediance with exception
of tofu)
2. Poor the marinade over tofu
3. Put in fridge for an hour or more
One Hour later
Ingredients Stir Fry
1 head of broccoli washed broken into flowerets
1/2 large white onion cut into large slices
sesame oil
1 T. olive oil
1/2 cup water
1 tsp. arrowroot (thickening agent)
Directions Stir Fry
1. Heat a large non-stick skillet over medium heat. Add dash
of sesame oil and 1/2 T olive oil.
2. Add onion and sauté until translucent.
3. Add broccoli and ˝ cup water. Cover and steam for four
minutes, mixing once or twice.
4. While broccoli is cooking, in another pan, add dash of
sesame oil and 1/2 T olive oil.
5. Add tofu (reserving marinade) and brown on all sides.
6. Add tofu to broccoli mixture. Then put marinade into tofu
pan and bring to slight boil.
7. Remove from heat and add 1 tsp. arrowroot stirring well.
8. Pour marinade over broccoli mixture and serve
immediately.
* Be sure to check the nutrition label on tofu packaging. 6
oz. of tofu should yield 42 grams of protein.
** Because the recipe uses a fat-free protein source, it is
necessary to double the fat blocks to maintain the correct
macronutrient ratios.
Dessert
2 cups diced melon
Contribute by: Karen J.
Smith
