Spicy Broccoli, Cauliflower, and Tofu Stir-Fry

Cruciferous vegetables include bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, chard, collard greens, kale, kohlrabi, rutabagas, turnips, and watercress. These are a healthy addition to any diet and among the best foods for removing harmful substances from, or “detoxifying,” the body.

Serves four as a main dish. 

Ingredients

• 1 teaspoon ground cumin (dry spice)
• 1 teaspoon ground coriander (dry spice)
• 2 tablespoons canola oil
• 2 cloves garlic, finely minced
• 1 teaspoon grated fresh ginger (or ¼ teaspoon dry ginger) 
• ½ teaspoon chili powder
• 1 small white onion
• 1½ cups broccoli
• 1 cup cauliflower
• 12 ounces extra-firm tofu, cut into cubes

Instructions

• Heat large pan or wok on medium heat until hot.
• Add dry cumin and coriander to pan and "dry fry" for 1 minute. Stir constantly to avoid burning and sticking.
• Carefully (to avoid splatters) add oil, garlic, and chili powder and stir well to avoid sticking. Stir-fry for 2 minutes.
• Add onion and cook for another 2 minutes. Stir often to be sure you do not burn the spices.
• Add the cauliflower and broccoli and cook until vegetables are hot, but still crisp and brightly colored.
• Add tofu and toss well until coated with spices and warmed through.
• Sprinkle with lemon juice and enjoy!

Per serving: 155 calories; 12 grams of carbohydrates; 11 grams of protein; 7 grams of fat; 6 grams of fiber

If you are having trouble eating well because of cancer or its treatment, please see our information Recipes for High-Calorie Eating. If you are having trouble eating well or have questions about your specific nutrition needs, please discuss this with your health care team.