Healthy Tofu and Broccoli Recipe
created by
Marie S. 09/18/2024
"Air fryer tofu broccoli stir fry with jasmine rice"
"Excellent! The air fryer tofu broccoli stir fry with jasmine rice sounds like a delicious and balanced choice. Thanks for the update Marie!"
See commentsIngredients
- 14 oz firm tofu, cubed
- 2 cups broccoli florets
- 1 cup carrots, sliced
- 1 medium onion, sliced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon ginger powder
- Salt and pepper to taste
- 2 cups cooked jasmine rice
Instructions
- Preheat your air fryer to 375°F (190°C).
- In a bowl, toss the cubed tofu with soy sauce, garlic powder, ginger powder, salt, and pepper. Let it marinate for about 10 minutes.
- Place the marinated tofu in the air fryer basket and cook for 15 minutes, shaking halfway through for even cooking.
- While the tofu is cooking, heat olive oil in a large skillet over medium heat.
- Add the sliced onion and cook until translucent, about 3-4 minutes.
- Add the broccoli and carrots to the skillet, stirring occasionally, and cook for another 5-7 minutes until tender.
- Once the tofu is done, add it to the skillet with the vegetables and stir to combine.
- Serve the stir-fry over cooked jasmine rice.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 20g |
| Carbohydrates | 50g |
| Fiber | 6g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1g |
Health Benefits
This dish is packed with protein from tofu, which helps keep you full and supports muscle maintenance. Broccoli and carrots provide essential vitamins, minerals, and fiber, promoting digestive health and satiety. This recipe fits well into plant-based diets and is low in unhealthy fats and added sugars, making it a great choice for weight loss. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad for extra fiber and nutrients.
- Serve with a slice of lemon or lime for a fresh twist.
- Enjoy with a glass of infused water for hydration.
Recipe Variations and Adjustments
tofu and broccoli recipe
Keep the recipe as is, focusing on the tofu and broccoli as the main ingredients.
tofu broccoli recipe
Add additional spices like chili flakes for a spicy kick.
FAQs About This Recipe
Can I use frozen vegetables for this recipe?
Yes, frozen vegetables can be used, but adjust cooking times as needed.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the fridge and can be reheated easily.
Can I make this recipe vegan?
This recipe is already vegan as it uses tofu and vegetables.
What can I substitute for jasmine rice?
You can use brown rice, quinoa, or cauliflower rice for a lower-carb option.
How can I make this dish spicier?
Add chili flakes or sriracha to the tofu marinade for extra heat.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu and Broccoli Recipe for its perfect balance of protein and fiber, making it a satisfying choice for weight loss. The combination of tofu and vibrant veggies not only keeps you full but also provides essential nutrients. It's quick to prepare, making it ideal for busy days or travel. Enjoy a delicious meal that feels indulgent while supporting your health goals!
Recipe created by Fitmate Coach; inspired by Marie S.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Air fryer tofu broccoli stir fry with jasmine rice"
"Excellent! The air fryer tofu broccoli stir fry with jasmine rice sounds like a delicious and balanced choice. Thanks for the update Marie!"