Garlic broccoli and tofu stir-fry
Garlic broccoli and tofu stir-fry combines crisp broccoli and golden, pan-fried tofu, seasoned with garlic powder for a simple, flavourful dish. This nutritious stir-fry is quick to prepare, making it ideal for weeknight dinners or healthy lunches.
Cook time 10 min
Prep time 10 min
Ingredients:
4 oz tofu2 cups broccoli
1/2 tsp garlic powder
Garlic broccoli and tofu stir-fry is a simple, nutritious, and delicious dish that brings together the earthy flavors of broccoli and the protein-packed goodness of tofu. Perfect for a quick weeknight dinner or a healthy lunch, this stir-fry is also easy to customize with your favorite seasonings and add-ins.
Instructions:
- Drain the tofu and gently press it with paper towels to remove excess moisture. This will help it to crisp up better during cooking.
- Cut the tofu into bite-sized cubes.
- Wash the broccoli thoroughly under cold running water.
- Cut the broccoli into small florets. If the stalk is tender, you can also peel the outer layer and slice it into thin pieces.
- Heat 1 tbsp of vegetable oil in a large non-stick skillet or wok over medium-high heat.
- Once the oil is hot, add the tofu cubes to the skillet. Cook for about 5-7 minutes, turning occasionally, until they are golden brown and slightly crispy on all sides.
- Remove the tofu from the skillet and set aside on a plate.
- In the same skillet, add the broccoli florets. Stir-fry for about 3-4 minutes until they are bright green and slightly tender but still crisp.
- If needed, you can add a splash of water to the skillet to help steam the broccoli and speed up cooking.
- Reduce the heat to medium and sprinkle the garlic powder over the broccoli. Stir well to evenly distribute the garlic flavor.
- Return the cooked tofu to the skillet with the broccoli.
- Pour in 1 tbsp of soy sauce if using, and stir everything together to coat evenly.
- Season with salt and pepper to taste.
- Continue to stir-fry for an additional 2-3 minutes until everything is well combined and heated through.
- Transfer the garlic-infused broccoli and tofu stir-fry to a serving dish.
- Serve hot, either on its own or over a bed of steamed rice or quinoa for a complete meal.
This garlic broccoli and tofu stir-fry is a wonderful way to enjoy a healthy and flavorful meal. Whether you're a seasoned chef or a beginner in the kitchen, this recipe is easy to follow and can be quickly mastered. Enjoy the savory and aromatic flavors of garlic working their magic with fresh broccoli and tofu!
Garlic broccoli and tofu stir-fry FAQ:
A large non-stick skillet or wok is ideal for making this stir-fry, allowing enough space to cook the tofu and broccoli without overcrowding. A 12-inch skillet works well.
The tofu should be golden brown and slightly crispy on all sides after cooking for about 5-7 minutes. Make sure to turn it occasionally for even cooking.
Yes, you can store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly in a pan or microwave before serving.
If you prefer not to use tofu, you can substitute it with tempeh, seitan, or chickpeas for a similar protein boost. Adjust cooking time accordingly based on the substitute.
If you want to avoid soy sauce, you can use tamari (for a gluten-free option) or coconut aminos as a substitute. You can also enhance flavor with additional herbs or spices suitable for stir-frying.
Cooking Tips:
- Press the tofu for at least 10-15 minutes before cooking to remove excess moisture and help it absorb the flavors better.
- For additional flavors, consider adding fresh minced garlic instead of garlic powder.
- Cook the tofu first until it’s golden brown on the edges and then set it aside while you cook the broccoli. Combine both ingredients at the end for a perfectly balanced dish.
- If you prefer a bit of heat, add a pinch of red pepper flakes or a drizzle of sriracha sauce.
- Serve the stir-fry over a bed of rice or quinoa for a complete meal.
Nutrition Facts
1 ServingsCalories 150kcal
Protein 13g
Carbohydrates 14g
Fiber 4.73g
Sugar 3.38g
Fat 4.81g
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