Delicious and Healthy Tofu (or Chicken) Vegetable Stir-Fry

Janice Tovey
2 min readFeb 4, 2022

Tasty, nutritious and so easy to make

Picture of stir-fry tofu or chicken with ginger.
Photo by Janice Tovey

I discovered this recipe in a book titled OUCH: The Pain of Modern Civilization, written by Dr. Ajay Issar & Dr. Alka Issar.

This book discusses why we contract chronic diseases and how to prevent things like arthritis, diabetes, hypertension, stroke, high cholesterol, high triglycerides, migraine headaches, and immune diseases.

They bust the myth that chronic disease is an inevitable result of aging. The doctors say that chronic disease is not necessarily determined by genetics, it can in fact be reversed, it does not always call for complex medical intervention, and, that there usually is an identifiable underlying cause. Chronic disease is not some mystery.

Diet plays a integral part in our health. We all are aware of this. Eating plant based, low carb., low sugar, and more lean meats means less inflammation in our bodies. Less inflammation leads to a reduction in chronic illness.

Back to the recipe. It is full of the healthy stuff like tofu or lean chicken, bok choy, broccoli, ginger, onion, red pepper, olive oil, and mushrooms. All known for their anti-inflammatory properties.

This recipe does not require a sales pitch. It is quite fresh and delicious. It is good to know that it is also extremely healthy. I couldn’t find Shitake mushrooms so I substituted Button mushrooms.

What you will need:

14 oz. non-GMO extra-firm tofu or lean chicken

4 Shitake mushrooms

1 medium yellow or red onion

1 bunch of fresh bok choy

3 teaspoons of olive oil

1 tablespoon of soy sauce (low sodium) or Braggs Aminos

Broccoli florets from one medium broccoli head

1 Red bell pepper


Heat one tsp. of oil in a non-stick pan. Add the cut onions and brown.

Cut the tofu into 2X2X2 cubes and add them to the onions and oil. Or substitute chicken.

After the tofu is browned on all sides add the grated ginger and mix well.

Add the soy sauce to the mixture and cook 2–3 minutes on low-medium.

Wash and cut the vegetables stir-fry style. (1–2 inches in size.)

In a separate sauce pan or wok, add 2 teaspoons of the olive oil, add the cumin and let brown on low heat.

Add vegetables and remaining spices to the wok.

Cook on medium heat covered for 3–4 minutes.

Add the tofu to the wok with the vegetables.

Serve with 2 spoons of brown rice.

Bon Appetit!



Janice Tovey

My passion is writing. I also love reading, teaching, animals, nature, music, and humor. I am curious about everything and enjoy writing about all things.