High Protein Simple Stir-Fried Broccoli
Elevate your weeknight dinners with this High Protein Simple Stir-Fried Broccoli recipe, a quick and nutritious meal that’s perfect for busy lifestyles. Packed with tender-crisp broccoli florets and golden bites of extra-firm tofu, this dish shines with the umami-rich flavors of a garlic and ginger-infused soy sauce glaze. A sprinkle of sesame seeds and fresh scallions adds a delightful finishing touch. Ready in just 25 minutes, this recipe is not only high in protein but also a vibrant, plant-based choice for those seeking healthier dinner options. Serve it over fluffy rice or quinoa for a hearty, satisfying meal. Ideal for vegetarians, vegans, or anyone craving a balanced and flavorful stir-fry!
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Ingredients
- 500 grams Broccoli florets
- 200 grams Extra-firm tofu
- 3 tablespoons Soy sauce (low sodium)
- 2 tablespoons Olive oil
- 2 cloves Garlic, minced
- 1 teaspoon Fresh ginger, grated
- 1 tablespoon Sesame seeds
- 2 Scallions, sliced
- 1 tablespoon Cornstarch
- 2 tablespoons Water
- 0.5 teaspoon Black pepper
Directions
Step 1
Press the tofu for 10 minutes to remove excess moisture, then cut into 1-inch cubes.
Step 2
In a small bowl, mix the soy sauce, cornstarch, and water until smooth. Set aside.
Step 3
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Step 4
Add the tofu cubes to the skillet and cook until golden brown on all sides, about 6-8 minutes.
Step 5
Remove the tofu from the skillet and set aside.
Step 6
In the same skillet, add the remaining 1 tablespoon of olive oil.
Step 7
Add the minced garlic and grated ginger, and sauté for about 30 seconds until fragrant.
Step 8
Add the broccoli florets to the skillet, and stir-fry for 4-5 minutes until they are bright green and just tender.
Step 9
Return the tofu to the skillet and pour over the soy sauce mixture.
Step 10
Stir well to combine and cook for an additional 2-3 minutes until the sauce thickens.
Step 11
Add black pepper to taste.
Step 12
Remove from heat and garnish with sliced scallions and sesame seeds.
Step 13
Serve warm over your choice of rice or quinoa for an additional serving option.
Nutrition Facts
| Serving size | (858.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 795.1 |
| Total Fat 49.2g | 0% |
| Saturated Fat 7.5g | 0% |
| Polyunsaturated Fat 4.7g | |
| Cholesterol 0mg | 0% |
| Sodium 1686.4mg | 0% |
| Total Carbohydrate 47.9g | 0% |
| Dietary Fiber 18.9g | 0% |
| Total Sugars 8.0g | |
| Protein 54.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1644.6mg | 0% |
| Iron 11.9mg | 0% |
| Potassium 931.0mg | 0% |
Source of Calories