Healthy Recipes

Veggie Tofu Stir-fry
dashed separator
Servings: 2
Ingredients and Preparation
Ingredients Measures
Firm tofu (2/5 block) 6 ounces
Olive oil 2 tablespoons
Medium onion, thinly sliced 1
Garlic cloves, minced 2
Mushrooms, sliced ½ cup
Red pepper, sliced ½ cup
Zucchini, sliced 1 cup
Fresh spinach, packed 1 cup
Reduced-sodium soy sauce 2 tablespoons
Water 2 tablespoons

  1. Drain extra water from tofu by putting it between several layers of paper towels and placing a dinner plate on top. Let sit for about 15 minutes and then cube or break into chunks.
  2. Heat oil in a large wok or nonstick sauté pan. Add tofu and cook a few minutes on each side until golden.
  3. Add onion and garlic to the wok and cook for another few minutes. Stir in the mushrooms, red bell pepper, and zucchini and cook until soft.
  4. Add spinach, soy sauce, and water. Stir and cook another 2-3 minutes.

1 lean meat; 2.5 vegetables; 4 fats

Side Suggestions: Brown Rice
Prepare according to package directions.

Nutrition Facts
Serving Size ½ of recipe
Calories 223
Total Fat 17 g
Saturated Fat 2 g
Sodium 621 mg
Total Carbohydrate 13 g
Dietary Fiber 3 g
Protein 8 g
dashed separator
healthy living calculator
Current Research From Top Journals

Water Before Meals May Promote Weight Loss
August 2015

A randomized trial found that drinking water before main meals led to higher weight loss than those who were asked to imagine a full stomach before main meals. Water preloading is believed to help create a feeling of fullness or satiety during the meal, which may help curb overeating.

dot separator
previous editions

Fecal Transplants Induce Ulcerative Colitis Remission
July 2015

Exercise Associated with Healthy Baby Weight
June 2015

Mindful Meditation May Reduce Symptoms and Complications of Insomnia
May 2015

dashed separator


Our Free Newsletter
click here to see all of our uplifting newsletters »