Quick + easy!!
Read below for the recipe and nutrition information!
Recipe Information:
Makes ~3 servings
Total time: 15 minutes
Ingredients:
1 zucchini, sliced and chopped into bite-size pieces
1/2 yellow or white onion, diced
16 oz extra-firm tofu, cubed
1 tsp chili oil (feel free to add extra depending on your spice preferences)
3 Tbsp low-sodium soy sauce
A pinch of salt & pepper
Brown rice (~1/2-1 cup per serving)
A sprinkle of sesame seeds
Recipe:
Place a large saucepan on the stovetop over medium heat. Add olive oil and minced garlic, heat until fragrant.
Add chopped zucchini and diced white onion to the pan. Toss with the oil and garlic to fully coat. Cook for 4-5 minutes, stirring frequently, until onions begin to brown and zucchini begins to soften.
Add tofu to pan. Toss with veggies and cook for ~5 minutes, stirring frequently, until the tofu browns and begins to crisp.
Drizzle chili oil, soy sauce, salt, and pepper on top of the tofu and veggies. Toss until all components are seasoned. Remove from heat.
Place 1/2-1 cup of brown rice into a small/medium bowl. Top with ~1 cup of tofu/veggie mixture. Sprinkle sesame seeds on top and enjoy!
Check out a video of this recipe!
Nutrition:
Zucchini: zucchini is rich in many nutrients and plant compounds! It's high in vitamin A, vitamin C, lutein, manganese, zeaxanthin, and beta-carotene, which support eye health and vision! They're also great for the immune system. Zucchini is high in heart healthy carotenoids, antioxidants, fiber, and potassium, as well. **Fun fact: zucchini is botanically classified as a fruit!
Yellow onion: onions are a good source of vitamin C, folate, vitamin B6, and potassium. They're also full of antioxidants and sulfur-containing plant compounds (quercetin and thiosulfinates), which may lower blood pressure, protect the heart, inhibit the growth of harmful microorganisms, and prevent the formation of blood clots! Yellow onion contains up to 11 times more antioxidants than white onions.
Whole wheat/brown rice: WHOLE GRAINSSS!! Eating at least 3 servings of whole grains per day has SO many health benefits, including lowering your risk for Type 2 Diabetes, lowering cholesterol, and lowering triglycerides. Whole grains also give your body energy and help with blood glucose control. They're overall essential for a healthy diet!
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