Healthy Tofu and Broccoli Recipe
created by
Dacia Y. 10/08/2024
"tofu and veggie stirfry leftovers"
"Good job Dacia! Your tofu and veggie stir-fry sounds like a delicious way to incorporate lean protein into your dinner"
See commentsIngredients
- 1 block (14 oz) firm tofu, drained and cubed
- 2 cups broccoli florets
- 1 cup sliced carrots
- 1 cup sliced bell peppers (any color)
- 1 medium onion, sliced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 1 teaspoon minced garlic
- 1 teaspoon minced ginger
- Salt and pepper to taste
Instructions
- 1. Heat olive oil in a large skillet over medium heat (about 2 minutes).
- 2. Add minced garlic and ginger, sauté for 1 minute until fragrant.
- 3. Add cubed tofu and cook for 5-7 minutes until golden brown, stirring occasionally.
- 4. Add sliced onions, carrots, and bell peppers, and stir-fry for another 5 minutes.
- 5. Finally, add broccoli florets and soy sauce, cooking for an additional 3-5 minutes until vegetables are tender but still crisp.
- 6. Season with salt and pepper to taste, and serve hot.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 180 kcal |
| Protein | 12g |
| Carbohydrates | 20g |
| Fiber | 0g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 7g |
| Saturated Fat | 1g |
Health Benefits
This dish is rich in protein from tofu, which helps keep you full and supports muscle maintenance. Broccoli and other vegetables provide essential vitamins, minerals, and fiber, promoting digestive health and satiety. This recipe fits well into plant-based diets and is low in calories, making it ideal for weight loss. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of brown rice or quinoa for added fiber.
- Pair with a light salad dressed with lemon juice for a refreshing contrast.
- Garnish with sesame seeds or chopped green onions for extra flavor.
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 a splash of lemon juice for a zesty flavor.
broccoli and carrots recipe
Increase the amount of carrots and reduce the tofu for a more vegetable-focused dish.
FAQs About This Recipe
Can I use frozen vegetables for this recipe?
Yes, frozen vegetables can be used, but adjust the cooking time as they may cook faster.
Is this recipe gluten-free?
To make it gluten-free, use tamari instead of soy sauce.
How can I make this dish spicier?
Add red pepper flakes or a dash of sriracha for heat.
Can I prepare this dish in advance?
Yes, you can prepare it in advance and reheat it when ready to serve.
What can I serve with this dish?
It pairs well with brown rice, quinoa, or a light salad.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu and Broccoli Recipe for its perfect balance of lean protein and fiber-rich vegetables, making it an ideal choice for weight loss. It's not only quick and easy to prepare, but also packed with flavor, ensuring you won't feel deprived while on your health journey. This dish is versatile enough to be enjoyed at home or on the go, making it a convenient option for busy lifestyles. Plus, with its vibrant colors and fresh ingredients, it feels like a treat while being a nutritious choice.
Recipe created by Fitmate Coach; inspired by Dacia Y.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"tofu and veggie stirfry leftovers"
"Good job Dacia! Your tofu and veggie stir-fry sounds like a delicious way to incorporate lean protein into your dinner"