Men if you have cooking duty, here is a recipe that you can handle and that the family, friends, or spouse will love. Try out the recipe provided by the Kaiser Permanente Food for Health website.
This stir fry is a one-pot meal that can be enjoyed with whatever vegetables you have on hand. Keep it colorful and “eat the rainbow” to make sure you’re getting a wide range of nutrients. To make it a complete meal, add some protein, such as chicken, tofu, shrimp or edamame.
Ingredients
Main dish:
1 package firm tofu or 1/2 lb. boneless skinless chicken breast
2 tablespoons vegetable oil, divided
1 red onion, sliced
2 carrots, julienned
2 zucchini, diced
1 yellow squash, diced
1 red bell pepper, diced
Sauce:
1 clove garlic, minced
1 green onion, chopped
2 tablespoons low-sodium soy sauce
2 teaspoons sesame oil
1 teaspoon gochugaru (Korean red pepper powder) or crushed red pepper flakes, optional
For serving: Steamed brown rice, other grains, or cooked noodles
Directions
If using tofu: Drain tofu and wrap in 2 layers of paper towel. Sandwich the wrapped tofu between two cutting boards and place a heavy pot on top, and press for 30 minutes. After 30 minutes, slice the tofu into bite size pieces (1/4 inch-thick x 1 inch x 2 inch rectangles).
If using chicken breast: Slice chicken into thin, bite-sized pieces. Marinate with a tablespoon of low sodium soy sauce and a teaspoon of cornstarch and allow to marinate for at least 10 minutes.
Meanwhile, combine all ingredients for sauce, and set aside. Heat pan with one tablespoon of vegetable oil over medium high heat.
Once oil is hot:
If using tofu: Fry the tofu slices until each side is browned and crisp. Allow tofu to cook on each side without disturbing or stirring — it will release from the pan easily when it is browned. Remove from pan and set aside.
If using chicken: Stir fry marinated chicken until fully cooked — it will take just a minute or two and will be completely opaque. Remove from pan and set aside.
Add the second tablespoon of vegetable oil and warm over high heat. Add the sliced onion and stir fry for 30 seconds, until translucent. Then add in zucchini, yellow squash and carrots and stir fry for another minute, until barely softened. Add the cooked tofu or chicken and pour in the sauce, and stir fry for another minute, until all ingredients are evenly coated in sauce. Serve with brown rice or other grain or noodles, as desired.
Nutrition Information (per serving)
With chicken:
220 calories
15 g carbohydrate
3 g fiber
12 g fat
15 g protein
370 mg sodium
5 g sugar
With tofu:
230 calories
16 g carbohydrate
3 g fiber
14 g fat
11 g protein
340 mg sodium
5 g sugar
By Linda Shiue, MD
Serves 4 to 6