Seared Tofu with Garlic Rice and Steamed Broccoli

This is an example of a meal that Solin would create to include in your personalized meal plan.

Seared Tofu with Garlic Rice and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Tofu with Garlic Rice and Steamed Broccoli

Enjoy a vibrant, balanced plate featuring golden seared tofu with a delicate garlic infusion, perfectly paired with fluffy garlic rice and tender steamed broccoli for a wholesome, nutritious meal.

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NUTRITION

360kcal
Protein
22.8g
Fat
14.7g
Carbs
37g

SERVINGS

1 serving

INGREDIENTS

220 grams Firm Tofu

1/2 cup Cooked White Rice

1 cup Steamed Broccoli

1 teaspoon Olive Oil

1 clove Garlic

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PREPARATION

  • 1

    Press the tofu for at least 15 minutes to remove excess moisture, then cut it into 1/2-inch thick slices.

  • 2

    Heat the olive oil in a non-stick pan over medium-high heat. Add the minced garlic and sauté briefly until fragrant.

  • 3

    Place the tofu slices in the pan and sear each side for about 3-4 minutes until golden and crispy.

  • 4

    While the tofu is searing, prepare the rice (if not already cooked) and steam the broccoli until tender, approximately 4-5 minutes.

  • 5

    Plate the tofu alongside the garlic rice and steamed broccoli. Drizzle any remaining garlic-infused oil from the pan over the tofu.

  • 6

    Serve warm and enjoy your balanced, nutrient-packed dinner.

Seared Tofu with Garlic Rice and Steamed Broccoli

This is an example of a meal that Solin would create to include in your personalized meal plan.

Seared Tofu with Garlic Rice and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Tofu with Garlic Rice and Steamed Broccoli

Enjoy a vibrant, balanced plate featuring golden seared tofu with a delicate garlic infusion, perfectly paired with fluffy garlic rice and tender steamed broccoli for a wholesome, nutritious meal.

NUTRITION

360kcal
Protein
22.8g
Fat
14.7g
Carbs
37g

SERVINGS

1 serving

INGREDIENTS

220 grams Firm Tofu

1/2 cup Cooked White Rice

1 cup Steamed Broccoli

1 teaspoon Olive Oil

1 clove Garlic

PREPARATION

  • 1

    Press the tofu for at least 15 minutes to remove excess moisture, then cut it into 1/2-inch thick slices.

  • 2

    Heat the olive oil in a non-stick pan over medium-high heat. Add the minced garlic and sauté briefly until fragrant.

  • 3

    Place the tofu slices in the pan and sear each side for about 3-4 minutes until golden and crispy.

  • 4

    While the tofu is searing, prepare the rice (if not already cooked) and steam the broccoli until tender, approximately 4-5 minutes.

  • 5

    Plate the tofu alongside the garlic rice and steamed broccoli. Drizzle any remaining garlic-infused oil from the pan over the tofu.

  • 6

    Serve warm and enjoy your balanced, nutrient-packed dinner.