Stir-Fried Tofu

This Stir-Fried Tofu dish is a vibrant and satisfying meal, packed with fresh vegetables and high in plant-based protein. It's perfect for a healthy lunch, offering a delightful combination of flavors and textures.

Ingredients

• Firm tofu - 200 grams
• Broccoli florets - 100 grams
• Bell pepper (red) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Cornstarch - 1 tablespoon
• Green onions - 2, chopped
• Sesame seeds - 1 tablespoon (optional)

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into 1.5 cm cubes.
2. In a bowl, toss the tofu cubes with cornstarch until they are evenly coated.
3. Heat olive oil in a large non-stick pan or wok over medium-high heat.
4. Add the tofu cubes to the pan and cook for about 5-7 minutes, turning occasionally, until golden and crispy on all sides. Remove from the pan and set aside.
5. In the same pan, add sesame oil, garlic, and ginger, and sauté for 30 seconds until fragrant.
6. Add broccoli, bell pepper, and carrot to the pan, stir-frying for about 5 minutes until the vegetables are tender but still crisp.
7. Return the crispy tofu to the pan, pour in the soy sauce, and toss everything together for another 2-3 minutes to heat through.
8. Garnish with chopped green onions and sesame seeds, if using, before serving.

Nutrition

• Calories: 320
• Protein: 18 g
• Carbs: 22 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from tofu, which supports muscle health.
• Loaded with antioxidants and vitamins from fresh vegetables, promoting overall health.

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