Simple, Healthy Asian Stir Fry with Veggies and Tofu!

Yesterday I got home after a long day, and still had tons of work left that I needed to finish that evening! So basically – I was in no mood to spend more than 20 min in the kitchen cooking dinner for me and my husband. Luckily, we had frozen vegetables in the freezer, and tofu in the fridge – and I immediately thought of doing a super healthy, quick Asian stir fry for dinner! I guarantee this recipe won’t take you more than 20 min to make, and you don’t even need any oil for the stir fry – I promise! The recipe and ingredients are below – hope you like it 🙂


  • 2 Packages of Frozen Asian Mixed Veggies (you can find these in the frozen section – I like to get the one with the greatest variety of veggies – Trader Joe’s has an awesome option, see picture below)
  • Low Sodium Soy Sauce
  • 1 Package Firm Tofu, cut into cubes
  • 1 Package Thai Baked Tofu, cut into cubes (see picture below – I use the kind from Trader Joe’s but you should be able to find baked tofu in the refrigerated section of most supermarkets)
  • Trader Joe’s Thai Red Curry Sauce (see picture below – again you can pretty much use any bottled sauce mixture you like – check out the Asian section in your supermarket. But make sure to get a sauce that’s relatively low in calories and sugar! I like the Thai Red Curry Sauce because it’s only 80 calories for 1/4 cup – which is really all you need if you mix it with Soy Sauce!)
  • Olive Oil Cooking Spray
  • Quick Cooking Brown Rice (I like minute brown rice – see picture below)
  • Sesame Seeds (just to sprinkle over the finished dish)


  1. Cook 1 cup of minute brown rice according to package directions.
  2. Heat a large pan over medium to medium-high heat. Spray with cooking spray, and pour the frozen veggies into the pan. Stir fry 5-10 min until the veggies are cooked through, add soy sauce to taste towards the end of the cooking process (note – the Trader Joe’s Asian Veggies comes with a great soy flavored sauce – so I usually just add that instead of soy sauce. But if you get a different frozen veggies mixture, then soy sauce is a decent substitute).
  3. Spray another pan with cooking spray and heat over medium heat. Saute the tofu cubes until slightly crispy on the outside, add 1-2 Tbsp soy sauce towards the end of cooking for flavor
  4. Add the tofu cubes to the veggies, and add 1/4 cup Thai Red Curry Sauce (or more to taste). Stir fry lightly just until the entire mixture is heated through. Sprinkle sesame seeds on top (not too much – just a pinch for each serving). Serve with brown rice and enjoy!

Nutritional Information: While I don’t have exact nutritional stats for this dish, I’d estimate it would be around 400-500 calories per serving (depending on how much tofu and rice you take). Also – the mixed veggies provide tons of fiber as does the brown rice, and the tofu is a great protein. All in all, a really well rounded meal!

Pictures of the Products I Used:

Finished Product!


Filed under Picky Cooks (Favorite Recipes)

7 responses to “Simple, Healthy Asian Stir Fry with Veggies and Tofu!

  1. This sounds very yummy! I used to have that sauce–great flavor but wasn’t a huge fan of the added ingredients. Now to replicate it, I just mix regular coconut milk and this Thai Kitchen curry paste I found which has all the spices in it.

    • anjalim

      Oh yeah – I’m totally with you on the added ingredients – I just didn’t feel like going to the grocery store when I made this :). I often do a quick sauce with light coconut milk (same taste but lower in fat and calories than regular coconut milk) and the Thai Curry paste that you mentioned. Another good option is mixing curry powder with light coconut milk for a yellow curry flavor. Great tip!

  2. I wish I had a Trader Joe’s in my neighborhood, this looks great.

  3. I like these type of meals. They’re quick with great ingredients. Perfect for summer so you can do other things to enjoy the rest of the evening. Great combination of ingredients.

  4. This looks delicious! I even think my anti-health food husband would eat it!

    • anjalim

      haha! he will I promise – my husband used to be anti-health and over the past 6 years I converted him 🙂 I’m actually going to do a blog post about that experience, and will hopefully have him guest blog about how his perspective has changed so stay tuned for that!

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