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spicy tofu stir fry

If you’re looking for a tasty meal that packs in the protein, fiber, and healthy fats, this spicy tofu stir fry is is it! Here’s what this meal provides you with:

Protein: You can either use organic chicken or tofu here. I would highly recommend organic, non-GMO tofu if you’re using it. I know there’s ton of debate about whether or not tofu is good for you, so here’s what you need to know:

  • Soy contains phytoestrogens – plant compounds that have estrogen-like structures. Because of this, soy can weakly mimic estrogen (estradiol specifically) in the body.
  • The benefits tend to outweigh any negative effects that soy may have as phytoestrogen. Menopausal symptoms such as hot flashes and osteoporosis can actually be diminished by diets rich in natural sources of phytoestrogens. Contrary to popular belief, soy is also not harmful to fertility or fertility treatment. Research on the benefits of soy can be found here.
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  • Eliminating soy is not necessary as it’s a great source of plant-based protein for vegans and vegetarians, but I do think it’s crucial to stick to organic, whole-soy products (instead of refined soy found in soy sauce and other processed soy products) and to limit soy intake to twice a week. This is especially recommended if you have a history of estrogen receptor positive cancer or have thyroid issues (check with your doctor on this first). You can read more about the debate and research here.

Fiber: You’ll find crunchy snow peas, red bell pepper, and purple / red onion in this spicy tofu stir fry to give you all the phytonutrients and some colors of the rainbow. Feel free to use whatever stir-fry veggies you have on hand, however!

Healthy fats: Mostly polyunsaturated fats are naturally found in tofu and I recommend using avocado oil so you can stir-fry at high heat.

I love serving this spicy tofu stir fry over zucchini or brown rice noodles to keep things nice and gluten-free. If you end up making this, be sure to tag @wellandgreat on Instagram and let me know what you think!

Spicy Chicken or Tofu Stir Fry

Ingredients

For the stir-fry
1 16 oz package of organic, extra-firm tofu OR 1.5 lbs of organic chicken breast, both cubed.
1 8 oz bag of snow peas, washed
1/2 organic red bell pepper, cut into 1 inch strips
1/2 red / purple onion, cut into 1 inch strips
3 tbsp avocado oil – to grill the tofu or chicken
1/4 tsp Himalayan pink or sea salt
Black pepper to taste

Zucchini or brown rice noodles, prepared according to package. If you’re using brown rice noodles, I recommend using the Jovial brand.

For the sauce:
1/4 cup unsweetened ketchup – I like the Primal Kitchen brand
3 tbsp of coconut aminos
2 tbsp of fish sauce – I like the Red Boat brand
2 tbsp of chili crunch* or Sriracha – I like the Yellowbird brand
1 tsp of garlic powder
1 tsp of rice vinegar

* Most of the chili crunch you’ll find will have canola oil or another type of seed oil. Try to avoid this and use Sriracha instead if you can’t find one without it.

Process

  1. Heat up a frying pan, wok, or cast iron pan with 2 tbsp of avocado oil and stir-fry the chicken or tofu until cooked. Add salt and pepper while you stir-fry. Alternatively, you could toss the chicken on the grill or bake the tofu in the oven. To bake the tofu in the oven first, toss it with 2 tbsp of avocado oil, arrange on a baking sheet and bake at 400 F for 15 minutes.
  2. While the tofu or chicken is on the stove or in the oven, mix all sauce ingredients together in a medium bowl. Cook your noodles.
  3. Once the tofu or chicken is cooked, take it off heat or out of the oven, and set aside.
  4. Add another tbsp of avocado oil to your pan and allow to heat up for a minute or two. Add the snow peas, onion, and red bell pepper.
  5. Sauté for 5-6 minutes and then add your tofu or chicken back in.
  6. Add more salt and pepper to taste.
  7. Cover with sauce, mix together, and simmer for about 2-3 minutes and serve warm over zucchini or brown rice noodles. Enjoy!

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