Healthy Tofu and Broccoli Recipe
created by
Jenna C. Dec. 23, 2024
“My family and I were traveling for the day so we ate out again. Thai food for dinner-tofu and veggies in a light brown sauce (not sugary) and a little white rice (I didnt eat all of this) and (they didnt have brown rice). I feel like I made the best decision with the options I had still fiber and protein”
Coach Coach Chiquita
“That looks delicious Its great to hear that you made thoughtful choices even while dining out. Opting for tofu and veggies in a light brown sauce along with a little white rice was a good choice given the options available. Sometimes finding exactly what aligns with our nutrition goals can be challenging when eating at restaurants but you did well by prioritizing fiber and protein in your meal. Its also important to make the best choice from the options you have and you did just that. Your commitment to maintaining high protein and fiber in your dinners even when dining out is commendable. Keep up the good work”
Instructions
1.
1. Press the tofu to remove excess moisture, then cut it into cubes.
2.
2. In a large skillet or wok, heat the sesame oil over medium heat. Add the garlic and ginger, sautéing for about 1 minute until fragrant.
3.
3. Add the cubed tofu and cook until golden brown on all sides, about 5-7 minutes.
4.
4. Add the sliced onion, carrots, and broccoli to the skillet. Stir-fry for another 5 minutes until the vegetables are tender-crisp.
5.
5. Stir in the bean sprouts and soy sauce, cooking for an additional 2 minutes.
6.
6. Mix the cornstarch with water and add it to the skillet, stirring until the sauce thickens.
7.
7. Serve hot, optionally over a small portion of brown rice or quinoa.
Ingredients
1.
14 oz firm tofu, cubed
2.
2 cups broccoli florets
3.
1 cup carrots, sliced
4.
1 cup bean sprouts
5.
1 medium onion, sliced
6.
2 tablespoons low-sodium soy sauce
7.
1 tablespoon vegetable broth or water
8.
1 teaspoon garlic, minced
9.
1 teaspoon ginger, minced
10.
1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)
11.
1 tablespoon sesame oil (optional for flavor)
Nutrition
calories
180
fat
7
saturates
1
carbohydrates
20
fibres
5
sugar
3
addedSugar
0
protein
12
Healthy Tofu and Broccoli Recipe
My Rating
Jenna C.Author
"My family and I were traveling for the day so we ate out again. Thai food for dinner-tofu and veggies in a light brown sauce (not sugary) and a little white rice (I didnt eat all of this) and (they didnt have brown rice). I feel like I made the best decision with the options I had still fiber and protein"
Coach Coach Chiquita
"That looks delicious Its great to hear that you made thoughtful choices even while dining out. Opting for tofu and veggies in a light brown sauce along with a little white rice was a good choice given the options available. Sometimes finding exactly what aligns with our nutrition goals can be challenging when eating at restaurants but you did well by prioritizing fiber and protein in your meal. Its also important to make the best choice from the options you have and you did just that. Your commitment to maintaining high protein and fiber in your dinners even when dining out is commendable. Keep up the good work"