Remember the tofu smoothie from the other day? Well, I still had leftover tofu and lots of veggies from the farmers market to use. So I thought I’d make an easy stir fry with brown rice (the nutty flavor of the brown rice goes better and of course is healthier). This meal is something I’d eat the week of a race but not the night before. For me, simplicity is key and so many veggies would be too complicated on my system. But in regular training – I love a variety of veggies, particularly this time of year when there is so much fresh choice. The trick to this dish is timing in the pan so that the veggies don’t get mushy. Everything was from the farmer’s market, except for the asparagus.
1 small onion
2 cloves garlic
3 ears of corn on the cob
1 bunch asparagus
4 baby squash
6 small zucchini flowers
3/4 package of Silken tofu
Gluten-Free Tamari soy sauce
Gluten-Free San-J Sweet & Tangy Sauce
Salt and Pepper, Olive Oil and White Wine
First put the brown rice in your rice cooker (invest in one if you don’t have one–they are fantastic.) Chop veggies and take the corn off the cob with a knife. Sautee the onions with about 1-2 tablespoon of olive oil until lightly brown, add garlic and slices of tofu continue cooking. Add about 1/4 up wine to deglaze your pan. Then add about 1/4 cup of soy and 1 tablespoon of the Sweet & Tangy (which is actually fairly spicy). Add the baby squash, let it cook for a minute, then asparagus, and then the corn. Stir so that the soy covers the veggies and add more if necessary, while continuing to make sure pan is deglazed. Add chopped zucchini flowers put on top (don’t mix them in). Place a lid on top and steam for a minute–the goal is to cook the veggies but only so much that they retain their crunchy texture. Then you are ready to serve over brown rice. And don’t forget to salt and pepper each layer (you’ll do less salt due to soy) and finish with a turn of fresh pepper again. Another under 30 minute meal that is nutritious and delicious and can easily serve 4 people or you can have lunch leftovers!