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March 21, 2017Stir-Fried Tofu with Broccoli and Brown Rice
Tofu is a versatile plant-based protein, absorbing flavors from sauces and seasonings. Broccoli provides vitamins and fiber, enhancing the nutritional profile of the dish.
Development
Tofu is a versatile plant-based protein, absorbing flavors from sauces and seasonings. Broccoli provides vitamins and fiber, enhancing the nutritional profile of the dish.
Recipe
Stir-Fried Tofu with Broccoli and Brown Rice
Ingredients:
- 1 block (about 14 oz) firm tofu, drained and pressed
- 2 cups broccoli florets
- 1 cup cooked brown rice
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- 1 tablespoon vegetable oil
- Salt and pepper, to taste
- Optional: sliced green onions and sesame seeds for garnish
Instructions:
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Preparing the Tofu:
- Cut pressed tofu into cubes or rectangles.
- Heat vegetable oil in a large skillet or wok over medium-high heat.
- Add tofu cubes and cook until all sides are golden brown and crispy, about 5-7 minutes. Remove tofu from the skillet and set aside.
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Stir-Frying Broccoli:
- In the same skillet or wok, add a bit more oil if needed.
- Add minced garlic and grated ginger, stir-frying for about 30 seconds until fragrant.
- Add broccoli florets and stir-fry for 3-4 minutes until tender-crisp.
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Combining Tofu and Broccoli:
- Return the cooked tofu to the skillet with broccoli.
- Add soy sauce and sesame oil, tossing everything together to coat evenly.
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Adding Brown Rice:
- Add cooked brown rice to the skillet, stirring well to combine with tofu and broccoli.
- Season with salt and pepper to taste.
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Finishing Touches:
- Cook for another 2-3 minutes until everything is heated through and flavors are well combined.
- Garnish with sliced green onions and sesame seeds if desired.
Cooking Tips
- Pressing Tofu: Pressing tofu helps remove excess moisture, allowing it to crisp up better when stir-fried.
- Soy Sauce Variation: For a different flavor profile, try using low-sodium soy sauce or tamari.
- Rice Preparation: Cook brown rice according to package instructions for optimal texture and flavor.
Summary:
Enjoy the savory flavors and nutritional benefits of stir-fried tofu with broccoli and brown rice. This recipe combines crispy tofu with tender broccoli and wholesome brown rice, seasoned with soy sauce and sesame oil for a deliciously balanced dinner packed with plant-based protein and complex carbohydrates.
Good advice
Choose nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins to fuel your body with essential vitamins and minerals for optimal health.
