Day 3 Dinner: Stir-fry with tofu, bell peppers, snap peas, and carrots in a low sodium soy sauce. Serve over brown rice.

This is a nutritious and filling meal that's high in protein and full of colorful vegetables. Enjoy your dinner!

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Cook the Rice: Rinse the brown rice under cold water until the water runs clear. Combine the rice and water (or broth) in a saucepan, then bring the mixture to a boil. Reduce the heat to low, cover, and let it simmer for about 45 minutes, or until the rice is tender and has absorbed all of the water. Remove it from the heat and let it stand, covered, for 5 minutes, then fluff with a fork before serving.

Step 2

Prepare the Sauce: In a small bowl, whisk together the low-sodium soy sauce, cornstarch, honey or brown sugar, rice vinegar, minced garlic, and the optional red pepper flakes or hot sauce if using.

Step 3

Cook the Tofu and Vegetables: Heat the olive oil or sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes and stir-fry until they're browned on all sides, about 5-7 minutes. Remove the tofu from the skillet and set it aside. In the same skillet, add the sliced bell peppers, snap peas, and sliced carrots. Stir-fry the vegetables until they're tender-crisp, about 5-7 minutes.

Step 4

Combine and Serve: Return the tofu to the skillet with the vegetables. Pour the sauce over everything and toss to combine, cooking for another 2-3 minutes until the sauce has thickened. Serve the tofu stir-fry over the cooked brown rice.