Lower Fat Stir Fry Meal



  • 1 12-oz. package extra firm tofu (or use skinless chicken or lean pork loin)
  • fajita marinade
  • 2 cloves garlic
  • 1 large green bell pepper
  • 1 red bell pepper
  • 1 yellow bell pepper
  • 1 large onion
  • 1 zucchini squash
  • 1 yellow squash
  • olive oil
  • 1 cup brown rice (uncooked)
  • 1/4 cup chopped almonds (other nuts optional)
  • salt & pepper


    Cook brown rice until tender. Drain water. Cut tofu into bite size pieces, salt and pepper. Pour small amount of fajita marinade or mix over tofu. Let stand a few minutes while preparing vegetables. Chop garlic. Chop fresh ginger (may use ½ tsp. powdered ginger). Cut bell peppers and onion julienne-style (lengthwise strips). Dice squash into large chunks. Pour a little olive oil on peppers, onion, and squash. By hand or fork roll vegetables spreading the oil. Heat skillet sprayed with non stick spray on medium heat. Sauté tofu and garlic stirring often. Pour remaining vegetables in skillet stirring as they cook. Cook to your preference of doneness (Some people prefer vegetables crunchy and some like vegetables cooked soft). Mix nuts in. Place rice on plate and spoon cooked vegetables onto rice. If a sauce is needed pour a little coffee, fajita mix or low sodium soy sauce in skillet with a small amount of water and heat to boiling. Pour over rice and vegetables. Suggest serving with cooked spiced apples or peaches sweetened with Splenda or Equal.
Sherman 4201 Texoma Pkwy (903) 892 -8123 Ardmore 2624 S. Commerce (580) 223-0946
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