Crispy Tofu and Broccoli Stir-Fry with Brown Rice

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

Crispy Tofu and Broccoli Stir-Fry with Brown Rice

YOUR SOLIN GENERATED RECIPE

Crispy Tofu and Broccoli Stir-Fry with Brown Rice

Enjoy a vibrant stir-fry featuring crispy extra-firm tofu, tender broccoli, and hearty brown rice, boosted with a pop of shelled edamame for an extra protein punch. This dish is lightly seasoned with garlic, ginger, and a splash of soy sauce, then finished with a hint of sesame oil for a delicious, nutrient-packed meal that satisfies both your taste buds and fitness goals.

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NUTRITION

566kcal
Protein
35.2g
Fat
18.9g
Carbs
69.4g

SERVINGS

1 serving

INGREDIENTS

200g Extra Firm Tofu

150g Broccoli

1 cup Brown Rice (cooked)

0.5 cup Shelled Edamame

1 tbsp Soy Sauce

1 tsp Sesame Oil

2 cloves Garlic

1 tsp Fresh Ginger (minced)

1 pinch Red Pepper Flakes

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PREPARATION

  • 1

    Press the tofu to remove excess moisture, then cut it into bite-sized cubes.

  • 2

    In a non-stick skillet, heat half of the sesame oil over medium-high heat. Add tofu cubes and stir-fry until golden and crispy on all sides, about 6-8 minutes. Remove tofu and set aside.

  • 3

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

  • 4

    Add broccoli to the skillet and stir-fry for 3-4 minutes until just tender.

  • 5

    Stir in the shelled edamame and return the crispy tofu to the skillet.

  • 6

    Drizzle soy sauce and sprinkle red pepper flakes over the mixture. Toss everything together and cook for another 2 minutes to allow flavors to meld.

  • 7

    Serve the stir-fry over a bed of cooked brown rice.

Crispy Tofu and Broccoli Stir-Fry with Brown Rice

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

Crispy Tofu and Broccoli Stir-Fry with Brown Rice

YOUR SOLIN GENERATED RECIPE

Crispy Tofu and Broccoli Stir-Fry with Brown Rice

Enjoy a vibrant stir-fry featuring crispy extra-firm tofu, tender broccoli, and hearty brown rice, boosted with a pop of shelled edamame for an extra protein punch. This dish is lightly seasoned with garlic, ginger, and a splash of soy sauce, then finished with a hint of sesame oil for a delicious, nutrient-packed meal that satisfies both your taste buds and fitness goals.

NUTRITION

566kcal
Protein
35.2g
Fat
18.9g
Carbs
69.4g

SERVINGS

1 serving

INGREDIENTS

200g Extra Firm Tofu

150g Broccoli

1 cup Brown Rice (cooked)

0.5 cup Shelled Edamame

1 tbsp Soy Sauce

1 tsp Sesame Oil

2 cloves Garlic

1 tsp Fresh Ginger (minced)

1 pinch Red Pepper Flakes

PREPARATION

  • 1

    Press the tofu to remove excess moisture, then cut it into bite-sized cubes.

  • 2

    In a non-stick skillet, heat half of the sesame oil over medium-high heat. Add tofu cubes and stir-fry until golden and crispy on all sides, about 6-8 minutes. Remove tofu and set aside.

  • 3

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

  • 4

    Add broccoli to the skillet and stir-fry for 3-4 minutes until just tender.

  • 5

    Stir in the shelled edamame and return the crispy tofu to the skillet.

  • 6

    Drizzle soy sauce and sprinkle red pepper flakes over the mixture. Toss everything together and cook for another 2 minutes to allow flavors to meld.

  • 7

    Serve the stir-fry over a bed of cooked brown rice.