Scallion-Tofu and Vegetable Stir-Fry by WW
6 points per serving, 4 servings
1sprays cooking spray (5 one-second sprays per serving)
1 tsp canola oil
1 pound extra firm tofu, cut into 1-inch cubes
4 medium scallions, green and white parts chopped
1 medium sweet red pepper, seeded and diced
1 medium green pepper, seeded and diced
2 medium carrots, peeled and diced
1 cup cremini mushrooms or button mushrooms, sliced
2 tbsp low-sodium soy sauce
2 cup cooked brown rice, regular or instant, kept hot.
Coat a large nonstick skillet or Wok with cooking spray and set pan over medium-high heat. Add oil and tofu and stir-fry until tofu is browned on all sides, about 2 minutes.
Add scallions, peppers, carrots and mushrooms and stir-fry until vegetables are tender and mushrooms release juice, about 3-5 minutes. Add soy sauce and cook 1 minute more.
Serve tofu mixture over rice. Yields about 1 1/2 cups of tofu stir-fry and 1/2 cup of rice per serving.
I've done this recipe often and I find that you can easily change it up by using other veggies, so long as you use the same amount of tofu, rice and oil. I often skip the cooking spray and replace the oil with sesame oil (2tsps instead of 1 if I skip the spray... a bit heavier in point but not too bad...)
Here you go - lunches for the week!! :)