Tofu and Broccoli Stir-Fry

Tofu and Broccoli Stir-Fry is a vibrant, flavorful dish that combines crispy tofu and fresh broccoli in a savory sauce, making it a perfect quick meal. This vegetarian delight is not only easy to prepare but also packed with nutrients and flavor.

Ingredients

• Firm tofu - 200 grams
• Broccoli florets - 200 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Soy sauce - 3 tablespoons
• Sesame oil - 1 tablespoon
• Cornstarch - 1 tablespoon
• Vegetable oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste
• Sesame seeds - 1 tablespoon (optional)

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into 1-inch cubes.
2. In a bowl, toss the tofu cubes with cornstarch until evenly coated.
3. Heat 1 tablespoon of vegetable oil in a non-stick skillet over medium-high heat. Add the tofu cubes and cook until golden brown on all sides, about 6-8 minutes. Remove and set aside.
4. In the same skillet, add the remaining tablespoon of vegetable oil. Sauté the minced garlic and ginger for about 30 seconds until fragrant.
5. Add the broccoli florets and stir-fry for 3-4 minutes until bright green and tender-crisp.
6. Return the tofu to the skillet with the broccoli, then pour in the soy sauce and sesame oil. Stir well to combine and heat through for another 2 minutes.
7. Season with salt and black pepper to taste, and sprinkle with sesame seeds if desired before serving.

Nutrition

• Calories: 350
• Protein: 22 g
• Carbs: 20 g
• Fiber: 6 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 17 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from tofu, supporting muscle health.
• Rich in fiber from broccoli, promoting digestive health.

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