Yaki Tofu with Vegetables

Yaki Tofu with Vegetables is a vibrant and flavorful low-carb Japanese lunch dish that combines crispy tofu with a colorful array of stir-fried vegetables. This dish is not only delicious but also packed with nutrients, making it an ideal choice for a healthy meal.

Ingredients

• Firm tofu - 300 grams
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Bell pepper - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Broccoli - 150 grams, cut into florets
• Carrot - 1 medium, julienned
• Green onions - 2, chopped
• Sesame seeds - 1 tablespoon
• Salt and pepper - to taste

Steps

1. Press the tofu to remove excess moisture, then cut it into bite-sized cubes.
2. In a bowl, marinate the tofu with soy sauce, sesame oil, minced garlic, and grated ginger for at least 10 minutes.
3. Heat a non-stick skillet over medium-high heat and add a little sesame oil.
4. Add the marinated tofu to the skillet and cook until golden brown on all sides, about 8-10 minutes. Remove and set aside.
5. In the same skillet, add the bell pepper, zucchini, broccoli, and carrot. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
6. Return the tofu to the skillet with the vegetables, add salt and pepper to taste, and stir to combine everything well.
7. Sprinkle chopped green onions and sesame seeds over the top before serving.

Nutrition

• Calories: 320
• Protein: 20 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• High in protein, making it a satisfying meal for muscle maintenance.
• Rich in vitamins and minerals from the variety of vegetables used.

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