Healthy Tofu and Broccoli Recipe
created by
Marie S. Apr. 19, 2025
“Air fryer tofu broccoli stir fry with jasmine rice”
Coach Erin
“Excellent! The air fryer tofu broccoli stir fry with jasmine rice sounds like a delicious and balanced choice. Thanks for the update Marie!”
Instructions
1.
Preheat your air fryer to 375°F (190°C).
2.
In a bowl, toss the cubed tofu with soy sauce, garlic powder, ginger powder, salt, and pepper. Let it marinate for about 10 minutes.
3.
Place the marinated tofu in the air fryer basket and cook for 15 minutes, shaking halfway through for even cooking.
4.
While the tofu is cooking, heat olive oil in a large skillet over medium heat.
5.
Add the sliced onion and cook until translucent, about 3-4 minutes.
6.
Add the broccoli and carrots to the skillet, stirring occasionally, and cook for another 5-7 minutes until tender.
7.
Once the tofu is done, add it to the skillet with the vegetables and stir to combine.
8.
Serve the stir-fry over cooked jasmine rice.
Ingredients
1.
14 oz firm tofu, cubed
2.
2 cups broccoli florets
3.
1 cup carrots, sliced
4.
1 medium onion, sliced
5.
2 tablespoons low-sodium soy sauce
6.
1 tablespoon olive oil
7.
1 teaspoon garlic powder
8.
1 teaspoon ginger powder
9.
Salt and pepper to taste
10.
2 cups cooked jasmine rice
Nutrition
calories
350
fat
10
saturates
1
carbohydrates
50
fibres
6
sugar
3
addedSugar
0
protein
20
Healthy Tofu and Broccoli Recipe
My Rating
Marie S.Author
"Air fryer tofu broccoli stir fry with jasmine rice"
Coach Erin
"Excellent! The air fryer tofu broccoli stir fry with jasmine rice sounds like a delicious and balanced choice. Thanks for the update Marie!"