Fun & Flavorful Weight Loss Dinner Recipe

Eating well doesn’t have to be hard work. If you’re looking to add some extra flavor and variety to your dinner meal, try this healthy recipe for your next last-minute dinner. Simply create whenever the mood strikes and enjoy!


Broccolli, Tofu & Red Pepper Stir-Fry

*Serves 4



  • 12 oz ( 350 g) extra-firm tofu
  • 2 tbsp ( 30 ml) freshly squeezed lemon juice
  • 1 tbsp ( 15 ml) cornstarch
  • 1 onion
  • 2 sweet red peppers
  • 10 oz ( 284 g pkg) or 1 big bunch of broccolli
  • 2 tbsp ( 30 ml) vegetable oil
  • 2 minced garlic cloves
  • 1/4 to 1/2 tsp ( 1 to 2 ml) hot red chili flakes
  • 1/2 tsp ( 2 ml) salt
  • 1/4 tsp ( 1 ml) black pepper
  • 2 tsp ( 10 ml) capers
  • 4 tsp sesame seeds
  • Note: Prepare 4 servings of your favorite rice separately, to be used to complete the recipe


  1. Cut drained tofu into 1/2-inch (1-cm) cubes. In a small mixing bowl, stir lemon juice with cornstarch. Then add tofu and toss until evenly coated. Let sit, uncovered and stirring occasionally for 1 hour so lemon flavor permeates tofu.
  2. Thinly slice onion. Seed and slice peppers into thin strips. If using regular spinach, remove and discard stems. Tear leaves into halves or quarters. Chop the broccoli into small pieces . You should have about 3 cups. Have all vegetables prepared and ingredients measured before beginning to stir-fry.
  3. Heat oil in a large frying pan or wok set over medium-high heat. Add onion, garlic and chili flakes. Stir 1 minute. Add peppers and sprinkle with salt and pepper. Continue stir-frying until peppers are hot, about 2 minutes.
  4. Add tofu and gently stir-fry until hot, about 1 minute. Add capers, then broccoli in handfuls as needed, stirring until all broccoli has softened, about 3-4 more minutes. Serve right away over hot rice.


Extra Notes:

Cooking time is 5 minutes. Preparation time is 20 minutes. Marinating time is 1 hour.