Asian Vegetable Stir Fry

Serves 4

Tofu Ingredients

• 14 ounces extra-firm tofu, cubed
• 1 tsp low-sodium soy sauce
• 1/4 tsp crushed red pepper flakes
• 1/2 cup brown or wild rice
• 2 Tbsp Spike or other no-salt seasoning
• 1/4 cup unhulled sesame seeds

Sauce Ingredients

• 1/4 cup plus 2 Tbsps 100% apricot fruit spread
• 1/4 cup unsalted natural peanut butter or raw cashew butter
• 2 Tbsps fresh ginger, chopped
• 4 cloves garlic, minced
• 4 tsp no-salt seasoning
• 1/3 cup water
• 1/4 cup balsamic vinegar
• 1 tsp arrowroot powder 
• 1/4 tsp crushed red pepper flakes

Stir Fry Ingredients

• 2 Tbsp water
• 1 medium onion, cut into 1" strips
• 4 cups small broccoli florets
• 2 carrots, cut diagonally into 1/3" pieces
• 4 medium red bell peppers, seeded and cut into 1" squares
• 1 cup sugar snap peas or snow peas, strings removed 
• 2 cups bok choy, cut into bite-sized pieces
• 3 cups fresh mushrooms, stems removed and sliced
• 1 pound fresh spinach
• 1/2 cup raw cashews, coarsely chopped
• 1 1/4 pounds romaine lettuce, shredded

Marinate tofu for 30 minutes in soy sauce, red pepper flakes, and no-salt seasoning. While tofu marinates, cook the rice according to package directions and set aside.

Preheat oven to 350 degrees. Toss marinated tofu with the sesame seeds. Bake the sesame-coated tofu in a nonstick baking pan for 30-40 minutes, until golden.

To make the sauce, place all ingredients in a food processor or high-powered blender and blend until smooth. Transfer to a small bowl and set aside.

Heat water in large pan and water sauté the onion, broccoli, carrots, bell peppers, and peas for 5 minutes, adding more water as necessary to keep vegetables from scorching. Add bok choy and mushrooms, cover, and simmer until vegetables are just tender. Remove the cover and cook off most of the water. Add spinach and toss until wilted.

Add sauce and stir until all vegetables are glazed and sauce hot and bubbly, about 1 minute. Mix in cashews and baked tofu. Serve stir fry over shredded lettuce along with 1/4 cup rice per person.

Variation: Stir-fry beans or small pieces of chicken or shrimp with vegetables

~Dr. Joel Fuhrman, M.D.