Reading Time: 5 minutes | Cuisine Type: Global | Preparation Time: 30-45 minutes | Serves: 4 | Best Season: All Seasons
Nutritional Parameters:
- Calories: 300-400 per serving
- Protein: 20-25 grams per serving
- Fiber: 10-15 grams per serving
- Fat: 10-15 grams per serving
Special Instructions:
- Adjust spice levels to your preference.
- For a gluten-free option, use gluten-free soy sauce or tamari.
- Serve with a side salad or steamed vegetables for added nutrients.
Importance of One-Pan Meals
One-pan meals are a convenient and efficient way to prepare healthy, nutritious meals. They are perfect for busy individuals who want to shed pounds without sacrificing flavor or convenience. By combining various ingredients into a single dish, you can reduce cleanup time and ensure a well-balanced meal.
Recipe: Spicy Tofu Stir-Fry
Ingredients:
- 1 block extra-firm tofu, pressed and cubed
- 1 tablespoon olive oil
- 1 onion, chopped
- 1 bell pepper, sliced
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 cup broccoli florets
- 1 cup snow peas
- 1/2 cup soy sauce
- 1/4 cup rice vinegar
- 1 tablespoon Sriracha
- 1 teaspoon sesame oil
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add tofu cubes and cook until browned on all sides.
- Add onion and bell pepper, and cook until softened.
- Stir in garlic, ginger, broccoli, and snow peas.
- Cook for 2-3 minutes, or until vegetables are tender-crisp.
- Add soy sauce, rice vinegar, Sriracha, and sesame oil.
- Toss to coat, and cook for 1-2 minutes more.
- Serve immediately over brown rice or quinoa.
Ayurveda Wisdom
This recipe incorporates several Ayurvedic principles, including the balance of flavors and the use of warming spices. The combination of tofu, vegetables, and whole grains provides a well-rounded meal that is both nourishing and satisfying.
History
Stir-fries have been a popular dish in Asian cultures for centuries. The technique of quickly cooking ingredients over high heat is believed to preserve nutrients and enhance flavor. While the specific ingredients and seasonings may vary, the basic principles of stir-frying remain the same.
