Long time tofu lovers already know how versatile and healthy cooking with tofu can be and tofu stir fry is right at the top of the good for you but tasty list. Tofu stir fry is a delicious and easy dish to make and you can stir fry tofu just as you would any meat or poultry. Tofu, also known as soybean curd, is extremely versatile and a good source of protein and calcium, but without the added fat found in meat products.

So if you’re watching your calories tofu stir fry can also be a great addition to a healthy low fat diet. If you’re new to tofu, stir frying is an easy, almost fool proof way to give tofu a test drive on the taste buds.

Test Drive Tofu Stir Fry

You might want to begin with a basic tofu stir fry recipe and then experiment with different vegetables or seasonings until you find just the right combination for your discerning palate. Here is an example of a very simple and tasty tofu stir fry recipe that you can try.

Combine 1/3 cup of water, 4 teaspoons reduced sodium soy sauce, one teaspoon dry white wine, 2 teaspoons cornstarch, 1-1/2 teaspoons sugar and 1/4 teaspoon chicken bouillon granules in a small bowl. Drain and press 10-1/2 ounces extra firm tofu lightly between paper towels; cut into 3/4-inch cubes.

Spray wok or large skillet with nonstick cooking spray and heat over medium-high heat. Add 2 teaspoon oil followed by 2 cups diagonally sliced carrots and stir fry for 2 or 3 minutes. Add 3 cups sliced mushrooms, 1 cup of chopped leeks, 2 minced cloves of garlic and 2 teaspoons minced garlic. Stir-fry for 2 or 3 minutes or until all the vegetables are tender. Add the previously prepared liquid mixture to vegetables along with 3 cups stemmed spinach and the cubed tofu. Cover and cook for about one minute or until heated through. Serve over steamed rice.

Try a Little Variety

This same tofu stir fry recipe can be made using other green vegetables as well. Broccoli, green or red bell peppers and bok choy or bean sprouts are easy to cook by stir fry, and you'll get healthy, great-tasting vegetables. If you’re not use to eating tofu or simply can’t do without your animal protein, you can even add in some thin strips of beef or cubed chicken. One of the best things about tofu stir fry is its versatility to adjust to a variety of tastes and diets. So why not give tofu stir fry a try for dinner tonight? Do something nice for your waistline and give your taste buds a surprising treat.