Katsu Tofu Stir-fry

Katsu Tofu Stir-fry is a deliciously crispy and flavorful low-carb dish that combines golden breaded tofu with vibrant vegetables, all tossed in a savory sauce. Perfect for a quick and healthy Japanese-inspired lunch, this dish is satisfying and full of umami flavors.

Ingredients

• Firm tofu - 300 grams
• Almond flour - 50 grams
• Egg - 1 large
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Coconut oil - 2 tablespoons
• Broccoli florets - 150 grams
• Bell pepper (red or yellow) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Soy sauce - 2 tablespoons
• Sesame oil - 1 teaspoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, chopped for garnish

Steps

1. Press the tofu for 15 minutes to remove excess moisture, then cut it into 1.5 cm thick slices.
2. In a shallow bowl, beat the egg and season it with salt and black pepper.
3. In another shallow bowl, place the almond flour.
4. Dip each tofu slice in the egg mixture, then coat it thoroughly with almond flour.
5. Heat 1 tablespoon of coconut oil in a non-stick skillet over medium heat. Once hot, add the breaded tofu slices and cook for about 4-5 minutes on each side until golden brown and crispy. Remove and set aside.
6. In the same skillet, add the remaining tablespoon of coconut oil, then add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.
7. Add the broccoli, bell pepper, and carrot to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
8. Pour in the soy sauce and sesame oil, stirring to combine with the vegetables.
9. Add the crispy tofu back into the skillet, tossing gently to coat everything in the sauce.
10. Serve hot, garnished with chopped green onions.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 18 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 150 mg
• Total Fat: 25 g
• Saturated Fat: 5 g
• Unsaturated Fat: 20 g
• Water: 0.2 L

Health Benefits

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

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