High Protein Fiery Broccoli
Elevate your weeknight meals with this bold and nutritious recipe for **High Protein Fiery Broccoli**, a perfect fusion of plant-based goodness and spicy flair. Packed with protein-rich tofu and vibrant broccoli florets, this quick and easy stir-fry is infused with fragrant garlic, fresh ginger, and a kick of red chili flakes. Tossed in a savory low-sodium soy sauce with a tangy squeeze of lime and finished with crunchy sesame seeds and scallions, every bite is a delightful balance of heat and zing. With only 35 minutes from prep to plate, this dish is perfect for busy lifestyles while providing a wholesome, satisfying meal. Whether you’re following a high-protein diet or simply craving a spicy vegetarian option, this fiery broccoli recipe will impress your taste buds and brighten up your dinner table.
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Recipe Information
Ingredients
- 500 grams broccoli florets
- 300 grams firm tofu
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 1 teaspoon red chili flakes
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon sesame seeds
- 2 scallions, sliced
- 1 medium lime, juiced
- 1 pinch salt
- 1 pinch black pepper, freshly ground
Instructions
Begin by draining the firm tofu and pressing it to remove excess water. Cut the tofu into 1-inch cubes.
Heat a large skillet or wok over medium-high heat. Add 1 tablespoon of olive oil and swirl to coat the pan.
Add the tofu cubes to the pan in a single layer. Cook without stirring for about 5 minutes until the tofu is golden on one side. Flip and cook for another 5 minutes until golden all over. Remove the tofu from the pan and set aside.
To the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and ginger and sauté for about 1 minute until fragrant.
Add the broccoli florets and sauté for 3-4 minutes until they start to become tender yet crunchy.
Stir in the red chili flakes and pour the soy sauce over the broccoli. Toss to coat the broccoli evenly in the sauce.
Return the tofu to the skillet and toss everything gently to combine. Cook for another 2 minutes to ensure the tofu absorbs the flavors.
Remove the skillet from the heat. Stir in the lime juice and season with a pinch of salt and freshly ground black pepper.
Transfer the fiery broccoli and tofu to a serving plate. Garnish with sesame seeds and sliced scallions before serving.
Nutrition Facts
Calories |
745 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.6 g | 61% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1850 mg | 80% | |
| Total Carbohydrate | 45.4 g | 17% | |
| Dietary Fiber | 18.3 g | 65% | |
| Total Sugars | 10.9 g | ||
| Protein | 58.7 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 742 mg | 57% | |
| Iron | 11.6 mg | 64% | |
| Potassium | 655 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
