Yaki Tofu Stir-fry

Yaki Tofu Stir-fry is a vibrant and nutritious Japanese dish that showcases the delightful texture of sautéed tofu paired with fresh vegetables. This low-carb meal is not only quick to prepare but also packed with flavor, making it perfect for a healthy lunch.

Ingredients

• Firm tofu - 200 grams
• Broccoli florets - 100 grams
• Bell pepper (red) - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Soy sauce (low sodium) - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, sliced
• Black sesame seeds - 1 teaspoon
• Salt - to taste
• Pepper - to taste

Steps

1. Press the firm tofu between paper towels or a clean cloth for about 10 minutes to remove excess moisture, then cut it into cubes.
2. Heat the sesame oil in a non-stick skillet or wok over medium heat.
3. Add the cubed tofu to the skillet and sauté until golden brown on all sides, about 8-10 minutes. Remove tofu from the skillet and set aside.
4. In the same skillet, add minced garlic and grated ginger, sauté for 1 minute until fragrant.
5. Add the broccoli florets, sliced bell pepper, and zucchini to the skillet. Stir-fry for about 5 minutes until the vegetables are tender but still crisp.
6. Return the tofu to the skillet, pour in the soy sauce, and stir to combine everything. Cook for an additional 2-3 minutes.
7. Season with salt and pepper to taste, then garnish with sliced green onions and black sesame seeds before serving.

Nutrition

• Calories: 250
• Protein: 20 g
• Carbs: 12 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.4 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• Low in carbohydrates, making it suitable for low-carb diets.

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