Contest-winning recipe: Thai-licious rice, veggie and tofu stir fry

Coconut curry is quite possibly my favorite flavor, so the winning recipe for the yumPower Good For You Recipe Challenge on KMSP-FOX 9 News sounded right up my alley.

Watch the segment for information about the contest and our winner, Steph MacPhail, who gets $1500 from Warners’ Stellian to trick out her kitchen appliances (or get an awesome pet hair vacuum for her yellow lab).

Steph’s recipe includes lean protein, more than two servings of fruits and veggies and reduced fat and reduced sodium ingredients. I can’t wait to try it!

Thai-licious rice, veggie and tofu stir fry

For the baked tofu:

3 lbs tofu

1/2 cup low-fat coconut milk (get one 15 oz or so can of it, the rest will be used below)

2 Tablespoons low-sodium soy sauce

1 Teaspoon curry powder

1 Teaspoon freshly grated ginger

For the rice and veggie mix:

1 1/2 cups brown rice

2 Tablespoons olive oil

2 Cups sliced yellow onion

1 Cup chopped carrots

2 Cups broccoli florets

2 Cups sliced peppers (use green, yellow, or red, or a little of each)

1 Can (16 oz) pineapple, no sugar added, drained and juice reserved

1 Cup (approx) low-fat coconut milk

2 Tablespoons low-sodium soy sauce

2 Teaspoon curry powder

2 Teaspoons freshly grated ginger

2 Tablespoons unsalted, chunky peanut butter

Optional: peanuts

Preheat oven to 375°F.

Line a 13×9 baking sheet with parchment paper.

Drain and press tofu to remove some of the moisture, then cube.

In a medium bowl, combine tofu with coconut milk, soy sauce, curry, and ginger.

Let sit for a few minutes, then pour bowl contents onto prepared baking sheet.

Bake in oven for 30-45 minutes, or until slightly crispy and brown.

Meanwhile, mix rice with 3 cups water in a soup pot.

Bring to a simmer; cover, then simmer until the water is absorbed, about 30 minutes.

Heat the olive oil in a large stir-fry pan or large skillet.

Add the onion and carrots and saute over medium heat until lightly browned.

Add the broccoli, bell pepper and pineapple and saute for 5-10 minutes.

When rice is cooked, add the stir fry mixture to the soup pot.

Add the remaining coconut milk, reserved pineapple juice, curry powder, soy sauce, peanut butter and ginger.

Stir gently, cooking for 5-10 minutes. Remove pot from burner. Remove tofu from oven and add promptly to the stir fry. Serve garnished with peanuts.

Serves 8 to 10.

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