Fried Tofu with Vegetables

Fried Tofu with Vegetables is a delicious and protein-packed Chinese breakfast dish that combines crispy tofu with a colorful medley of fresh vegetables. This satisfying meal is not only nutritious but also quick and easy to prepare, making it perfect for a busy morning.

Ingredients

• Firm tofu - 200 grams
• Broccoli florets - 100 grams
• Bell pepper (red or yellow) - 1 medium, diced
• Carrot - 1 medium, julienned
• Garlic - 2 cloves, minced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Salt - to taste
• Pepper - to taste
• Green onions - 2, chopped

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into 1.5 cm cubes.
2. Heat olive oil in a non-stick skillet over medium heat.
3. Add the tofu cubes to the skillet and fry until golden brown on all sides, about 8-10 minutes. Remove from skillet and set aside.
4. In the same skillet, add sesame oil and minced garlic, sautéing for 30 seconds until fragrant.
5. Add the broccoli, bell pepper, and carrot to the skillet, stirring frequently for about 5 minutes until the vegetables are tender but still crisp.
6. Return the fried tofu to the skillet, pour in the soy sauce, and mix well. Cook for another 2-3 minutes to heat through.
7. Season with salt and pepper to taste, and garnish with chopped green onions before serving.

Nutrition

• Calories: 350
• Protein: 22 g
• Carbs: 24 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 2 g
• Unsaturated Fat: 18 g
• Water: 0.2 L

Health Benefits

• High in plant-based protein, supporting muscle health and repair.
• Rich in vitamins and minerals from the vegetables, promoting overall wellness.

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