Crispy Tofu Stir Fry with Broccoli and Quinoa

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

Crispy Tofu Stir Fry with Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Crispy Tofu Stir Fry with Broccoli and Quinoa

Enjoy a vibrant and satisfying stir fry featuring crispy, golden tofu tossed with fresh broccoli and wholesome quinoa. Enhanced with a hint of garlic, ginger, and a light soy dressing, this dish is balanced, delicious, and perfectly aligned with your nutritional goals.

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NUTRITION

423kcal
Protein
27.4g
Fat
17.1g
Carbs
41.4g

SERVINGS

1 serving

INGREDIENTS

150 grams Extra Firm Tofu

1 cup Broccoli

0.75 cup Cooked Quinoa

2 large Eggs

0.5 tsp Olive Oil

2 cloves Garlic

1 tsp Ginger

0.5 tbsp Low Sodium Soy Sauce

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PREPARATION

  • 1

    Press the extra firm tofu for at least 15 minutes to remove excess water. Once drained, cut the tofu into bite-sized cubes.

  • 2

    In a bowl, gently toss the tofu cubes with a small amount of soy sauce and half the garlic (minced). Let sit for 5 minutes.

  • 3

    Heat a non-stick skillet over medium-high heat and add the olive oil. Once hot, add the tofu cubes and fry until they are golden and crispy on all sides. Remove the tofu and set aside.

  • 4

    In the same skillet, add the remaining minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.

  • 5

    Add the broccoli florets to the skillet and stir-fry for 3-4 minutes until they are tender but still crisp.

  • 6

    Push the broccoli to the side of the pan and crack the eggs into the empty space. Scramble the eggs until they begin to set, then gently combine with the broccoli.

  • 7

    Return the crispy tofu to the skillet and drizzle in the remaining soy sauce. Stir everything together until well combined and heated through.

  • 8

    To serve, place the cooked quinoa on a plate and top with the tofu stir fry. Enjoy your nutritious and delicious dinner!

Crispy Tofu Stir Fry with Broccoli and Quinoa

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

Crispy Tofu Stir Fry with Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Crispy Tofu Stir Fry with Broccoli and Quinoa

Enjoy a vibrant and satisfying stir fry featuring crispy, golden tofu tossed with fresh broccoli and wholesome quinoa. Enhanced with a hint of garlic, ginger, and a light soy dressing, this dish is balanced, delicious, and perfectly aligned with your nutritional goals.

NUTRITION

423kcal
Protein
27.4g
Fat
17.1g
Carbs
41.4g

SERVINGS

1 serving

INGREDIENTS

150 grams Extra Firm Tofu

1 cup Broccoli

0.75 cup Cooked Quinoa

2 large Eggs

0.5 tsp Olive Oil

2 cloves Garlic

1 tsp Ginger

0.5 tbsp Low Sodium Soy Sauce

PREPARATION

  • 1

    Press the extra firm tofu for at least 15 minutes to remove excess water. Once drained, cut the tofu into bite-sized cubes.

  • 2

    In a bowl, gently toss the tofu cubes with a small amount of soy sauce and half the garlic (minced). Let sit for 5 minutes.

  • 3

    Heat a non-stick skillet over medium-high heat and add the olive oil. Once hot, add the tofu cubes and fry until they are golden and crispy on all sides. Remove the tofu and set aside.

  • 4

    In the same skillet, add the remaining minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.

  • 5

    Add the broccoli florets to the skillet and stir-fry for 3-4 minutes until they are tender but still crisp.

  • 6

    Push the broccoli to the side of the pan and crack the eggs into the empty space. Scramble the eggs until they begin to set, then gently combine with the broccoli.

  • 7

    Return the crispy tofu to the skillet and drizzle in the remaining soy sauce. Stir everything together until well combined and heated through.

  • 8

    To serve, place the cooked quinoa on a plate and top with the tofu stir fry. Enjoy your nutritious and delicious dinner!