Tofu and Shrimp Stir Fry over Brown Rice

Make a flavourful meal with just a few ingredients

Credit: Catherine Roscoe Barr

Cooking tasty tofu is all about the right marinade

Just a few simple ingredients can make an incredible marinade. For this dish: firm, organic tofu marinated in soy sauce, chili sauce and sherry, stir fried with shrimp and veggies, and served over brown rice

This was the first time I attempted cooking with tofu and I’m really pleased with the way it turned out, it was delicious! I initially intended it to be a Meatless Monday dish but I had to add a few shrimp to deflect from the tofu and keep my husband from making a fuss.

Another way to eschew the presence of tofu and absence of meat? Serving dinner with a great wine like the organic Chilean Cabernet Sauvignon / Carmenere we had from Cono Sur (for under $20). 

I ate my meal without any shrimp and felt very satisfied – my heart is all over eating less meat but my tummy needs some convincing after years of being in the high-protein zone. But I’m having a lot of fun reading up on plant-based proteins, and experimenting with food is always fun so it’s been an entertaining adventure.

Part of my research on healthier eating has included reading The Hip Chick’s Guide To Macrobiotics, which has made me reconsider my practice of making brown rice ahead of time.

Author Jessica Porter (who is absolutely hilarious) says, “macrobiotics is about the life force of food, which diminishes rather quickly, so we do not keep foods as leftovers for long periods of time.”

On freezing, she says, “we don’t generally freeze things, because not only is the original energy depleted by the cold, but the molecular structure of food changes after freezing.” That makes sense to me.

Porter also offers some macrobiotic lifestyle suggestions that I think are great and some of which I already (try to) practice. Here are some highlights:

  • Avoid eating three hours before going to bed. Going to bed on an empty stomach is a simple step that offers big results. I feel so much more alert, rejuvenated and energized when I wake up after skipping my bedtime snack.
  • Keep fresh plants in the home. Even though the plant community likely refers to me as “killer” due to my abysmal track record at keeping plants alive, I am going to give it another go and get some of the best air-filtering house plants according to NASA.
  • Open windows to circulate fresh air, even in winter. It can get so stuffy in the winter with the heat on and the windows closed – especially when you live in a condo, like I do – so I make sure to turn the heat off, bundle up, and open all the windows every so often.
  • Stay active. This is a no brainer. Not only does staying active keep you looking fabulous, it’s proven to keep you feeling your best physically and mentally – an important point to remember when stress levels are high. Always make time for physical activity and you’ll stretch, run or push up your way to serenity.
  • Be grateful. I’ve been keeping a gratitude journal ever since Sarah Ban Breathnach got Oprah fired up about it (and I followed suit) a few years ago, and it’s a great way to document the highlights of your life and gain perspective when times are tough.


  • 1 packet firm, organic tofu, cut into bite-sized pieces
  • 8 raw shrimp, peeled
  • 1 red pepper, sliced
  • 1 green pepper, sliced
  • 1 head broccoli, chopped
  • 4 cloves garlic, minced
  • 1 tbsp chili sauce
  • 1 tbsp soy sauce 
  • 1 tbsp sherry
  • 2 tsp vegetable oil
  • 1 1/2 cups brown rice 


  1. In a resealable bag combine chili sauce, soy sauce, sherry and tofu. Let marinate for about an hour.
  2. Cook brown rice according to package instructions.
  3. In a large wok, heat oil over medium heat.
  4. Cook garlic for about 1 minute.
  5. Add tofu and cook on both sides until it begins to brown, about 4 minutes.
  6. Remove tofu and garlic from wok and cook vegetables for about 4 minutes, so they are still crisp.
  7. Remove vegetables from wok and cook shrimp unit it’s pink, then add tofu and vegetables, stirring well.
  8. Serve over brown rice.

Catherine Roscoe Barr, BSc Neuroscience, is a Vancouver-based writer, editor, and fitness professional. Before settling on the west coast she lived in Sydney, Toronto, Oregon, Montana, and practically everywhere in Alberta. She can be found jogging with her adorable dog, dining with her fabulous husband or voraciously reading anywhere comfy.