Three step stir-fry is one of those meals you can prepare very quickly. In fact, you could make this meal in under 15 minutes. Not only is it fast to prepare, it's low in saturated fat and high in fibre.

Prep time: 2 mins   Cook time:  5-10 min   Servings: 4 

INGREDIENTS

Splash of vegetable oil
2 cups frozen veggies (oriental/California mix)
1 pkg Stir-fry tofu n' sauce Teriyaki
¼ cup Teriyaki or Szechwan sauce (your favorite brand)
2 cups cooked rice

DIRECTIONS

1. In a large frying pan, heat oil over medium heat
2. Add frozen veggies, toss and cover to steam slightly
3. Add tofu and cook until warmed through.
4. Serve over rice or noodles

Calories: 530   Fat: 8g (Saturated Fat: 1g)   Carbohydrate: 90g   Protein: 24g  Fibre: 9g   Sodium: 730mg   Cholesterol: 0mg   Calcium: 25%   Iron: 45%   

As per one serving size (454g)