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Zone Diet Broccoli, Onion and Tofu Stir-Fry

Contributed by: Karen J. Smith



Tofu Marinade

  • 6 ounces firm tofu, rinsed, drained and cubed
  • 3/4 cup water
  • 1 tsp. pickled ginger (this is found in supermarkets in Asian food section)
  • 1 tbs. picked ginger juice (from ginger jar)
  • 1 tsp. sesame oil
  • 1 tsp. chopped garlic (or more if you prefer)
  • 1 T Tamari soy sauce

For Stir Fry

  • 1 head of broccoli washed broken into florets
  • 1/2 large white onion cut into large slices
  • sesame oil
  • 1 T. olive oil
  • 1/2 cup water
  • 1 tsp. arrowroot (thickening agent)


  • 2 cups diced melon


Tofu Marinade

  • Mix marinade (all of the above ingredients with exception of tofu)

  • Poor the marinade over tofu

  • Put in fridge for an hour or more.

One Hour later.

For Stir Fry

  • Heat a large non-stick skillet over medium heat. Add dash of sesame oil and 1/2 T olive oil.

  • Add onion and sauté until translucent.

  • Add broccoli and ˝ cup water. Cover and steam for four minutes, mixing once or twice.

  • While broccoli is cooking, in another pan, add dash of sesame oil and 1/2 T olive oil.

  • Add tofu (reserving marinade) and brown on all sides.

  • Add tofu to broccoli mixture. Then put marinade into tofu pan and bring to slight boil.

  • Remove from heat and add 1 tsp. arrowroot stirring well.

  • Pour marinade over broccoli mixture and serve immediately.

Be sure to check the nutrition label on tofu packaging. 6 oz. of tofu should yield 42 grams of protein.
As the recipe uses a fat-free protein source, it is necessary to double the fat blocks to maintain the correct macronutrient ratios.


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