Healthy Tofu and Broccoli Recipe
created by
Dacia Y. 10/08/2024
"tofu and veggie stirfry"
Ingredients
- 1 block (14 oz) firm or extra-firm tofu, drained and pressed
- 2 cups broccoli florets
- 1 cup sliced carrots
- 1 cup sliced mushrooms
- 1 red bell pepper, sliced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- Salt and pepper to taste
Instructions
- 1. Begin by pressing the tofu to remove excess moisture. Cut it into bite-sized cubes.
- 2. Heat olive oil in a large skillet or wok over medium-high heat.
- 3. Add the tofu cubes and cook until golden brown on all sides, about 5-7 minutes. Remove and set aside.
- 4. In the same skillet, add garlic and ginger, sautéing for 1 minute until fragrant.
- 5. Add broccoli, carrots, mushrooms, and red bell pepper. Stir-fry for about 5-7 minutes until vegetables are tender but still crisp.
- 6. Return the tofu to the skillet, add soy sauce, and stir to combine. Cook for an additional 2-3 minutes.
- 7. Season with salt and pepper to taste, then serve hot.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 180 kcal |
| Protein | 12g |
| Carbohydrates | 18g |
| Fiber | 0g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 1g |
Health Benefits
This dish is rich in protein from tofu, which helps keep you full and supports muscle health. Broccoli and other vegetables provide essential vitamins, minerals, and fiber, promoting digestive health and aiding in weight loss. This recipe fits well into plant-based diets and is low in calories, making it a great choice for those looking to maintain a healthy lifestyle. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of quinoa or brown rice for added fiber.
- Pair with a light salad dressed with lemon juice for a refreshing contrast.
- Enjoy with a glass of infused water or green tea to complement the meal.
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 that complements the tofu and broccoli.
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 be sure to thaw and drain them before cooking.
How can I make this dish spicier?
Add red pepper flakes or a dash of sriracha to the stir-fry for some heat.
Is this recipe suitable for meal prep?
Absolutely! This dish stores well in the refrigerator and can be reheated easily.
What can I serve with this dish?
It pairs well with quinoa, brown rice, or a light salad.
How long does this dish last in the fridge?
It can last up to 4 days in an airtight container.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu and Broccoli Recipe for its vibrant flavors and nutritional benefits. Packed with protein and fiber, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. Plus, it's quick and easy to prepare, perfect for busy days or meal prep. Enjoy a delicious, guilt-free dish that feels indulgent while supporting your health goals.
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"
"Excellent choice!"