High Protein Simple Stir-Fried Broccoli
Elevate your mid-week meals with this High Protein Simple Stir-Fried Broccoli recipe! Packed with fresh, nutrient-rich broccoli florets and protein-rich extra-firm tofu, this quick and easy dish is perfect for health-conscious eaters seeking a satisfying and delicious option. The combination of minced garlic, grated ginger, and low-sodium soy sauce creates bold, umami flavors, while a light cornstarch mixture adds just the right amount of glossy thickness to the sauce. Finished with a sprinkle of sesame seeds and sliced scallions, this vibrant stir-fry is not only a feast for the taste buds but also a breeze to whip up in just 25 minutes. Serve it over rice, quinoa, or enjoy it on its own for a wholesome, balanced meal that's ideal for busy schedules. Perfect for vegan, vegetarian, or anyone seeking high-protein dinner ideas!
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Recipe Information
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
Instructions
Press the tofu for 10 minutes to remove excess moisture, then cut into 1-inch cubes.
In a small bowl, mix the soy sauce, cornstarch, and water until smooth. Set aside.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Add the tofu cubes to the skillet and cook until golden brown on all sides, about 6-8 minutes.
Remove the tofu from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil.
Add the minced garlic and grated ginger, and sauté for about 30 seconds until fragrant.
Add the broccoli florets to the skillet, and stir-fry for 4-5 minutes until they are bright green and just tender.
Return the tofu to the skillet and pour over the soy sauce mixture.
Stir well to combine and cook for an additional 2-3 minutes until the sauce thickens.
Add black pepper to taste.
Remove from heat and garnish with sliced scallions and sesame seeds.
Serve warm over your choice of rice or quinoa for an additional serving option.
Nutrition Facts
Calories |
795 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.2 g | 63% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1686 mg | 73% | |
| Total Carbohydrate | 47.9 g | 17% | |
| Dietary Fiber | 18.9 g | 68% | |
| Total Sugars | 8.0 g | ||
| Protein | 54.7 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1645 mg | 127% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 931 mg | 20% | |
*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.
