Zone Diet Plan

at  www.the-zone-diet-recipes.com

Zone Diet Broccoli, Onion and Tofu Stir-Fry

Contributed by: Karen J. Smith

 

Ingredients: Tofu Marinade 6 ounces firm tofu, rinsed, drained and cubed 3/4 cup water 1 tsp. pickled ginger (this is found in supermarkets in Asian food section) 1 tbs. picked ginger juice (from ginger jar) 1 tsp. sesame oil 1 tsp. chopped garlic (or more if you prefer) 1 T Tamari soy sauce

For Stir Fry 1 head of broccoli washed broken into florets 1/2 large white onion cut into large slices sesame oil 1 T. olive oil 1/2 cup water 1 tsp. arrowroot (thickening agent) Dessert 2 cups diced melon

Directions:

Tofu Marinade

• Mix marinade (all of the above ingredients with exception of tofu)

• Poor the marinade over tofu

• Put in fridge for an hour or more.

One Hour later.

For Stir Fry

• Heat a large non-stick skillet over medium heat. Add dash of sesame oil and 1/2 T olive oil.

• Add onion and sauté until translucent.

• Add broccoli and ½ cup water. Cover and steam for four minutes, mixing once or twice.

• While broccoli is cooking, in another pan, add dash of sesame oil and 1/2 T olive oil.

• Add tofu (reserving marinade) and brown on all sides.

• Add tofu to broccoli mixture. Then put marinade into tofu pan and bring to slight boil.

• Remove from heat and add 1 tsp. arrowroot stirring well.

• Pour marinade over broccoli mixture and serve immediately.

Be sure to check the nutrition label on tofu packaging. 6 oz. of tofu should yield 42 grams of protein.
As the recipe uses a fat-free protein source, it is necessary to double the fat blocks to maintain the correct macronutrient ratios.

 

 

 

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