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

A vibrant, satisfying stir fry featuring lightly crisped extra-firm tofu paired with tender broccoli florets and fluffy quinoa. The dish is elevated with a hint of garlic and ginger blended into a savory low-sodium soy sauce, and finished with scrambled eggs for an extra boost of protein, making it a balanced, delicious dinner that perfectly aligns with your nutritional goals.

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NUTRITION

499kcal
Protein
42.4g
Fat
23.1g
Carbs
37.1g

SERVINGS

1 serving

INGREDIENTS

280g Extra Firm Tofu

2 large Eggs

1/2 cup Cooked Quinoa

1 cup Chopped Broccoli

2 cloves Garlic

1 teaspoon Fresh Ginger

1 tablespoon Low-Sodium Soy Sauce

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PREPARATION

  • 1

    Press the tofu for at least 15 minutes to remove excess water, then cut into 1-inch cubes.

  • 2

    In a bowl, whisk the eggs lightly and set aside.

  • 3

    Heat a non-stick pan over medium heat and lightly spray with cooking oil. Add the tofu cubes and sear on all sides until golden and crisp, about 6-8 minutes. Remove tofu from the pan and set aside.

  • 4

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

  • 5

    Add the chopped broccoli and stir-fry for about 3-4 minutes until it starts to become tender but still crisp.

  • 6

    Pour in the low-sodium soy sauce and toss to coat the vegetables evenly.

  • 7

    Push the broccoli to the side of the pan and add the whisked eggs, scrambling them gently until just set and mixed with the vegetables.

  • 8

    Return the crispy tofu to the pan, add the cooked quinoa, and gently combine all ingredients ensuring even distribution of flavors.

  • 9

    Taste and adjust seasoning if needed. Serve immediately and enjoy your balanced, protein-packed 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

A vibrant, satisfying stir fry featuring lightly crisped extra-firm tofu paired with tender broccoli florets and fluffy quinoa. The dish is elevated with a hint of garlic and ginger blended into a savory low-sodium soy sauce, and finished with scrambled eggs for an extra boost of protein, making it a balanced, delicious dinner that perfectly aligns with your nutritional goals.

NUTRITION

499kcal
Protein
42.4g
Fat
23.1g
Carbs
37.1g

SERVINGS

1 serving

INGREDIENTS

280g Extra Firm Tofu

2 large Eggs

1/2 cup Cooked Quinoa

1 cup Chopped Broccoli

2 cloves Garlic

1 teaspoon Fresh Ginger

1 tablespoon Low-Sodium Soy Sauce

PREPARATION

  • 1

    Press the tofu for at least 15 minutes to remove excess water, then cut into 1-inch cubes.

  • 2

    In a bowl, whisk the eggs lightly and set aside.

  • 3

    Heat a non-stick pan over medium heat and lightly spray with cooking oil. Add the tofu cubes and sear on all sides until golden and crisp, about 6-8 minutes. Remove tofu from the pan and set aside.

  • 4

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

  • 5

    Add the chopped broccoli and stir-fry for about 3-4 minutes until it starts to become tender but still crisp.

  • 6

    Pour in the low-sodium soy sauce and toss to coat the vegetables evenly.

  • 7

    Push the broccoli to the side of the pan and add the whisked eggs, scrambling them gently until just set and mixed with the vegetables.

  • 8

    Return the crispy tofu to the pan, add the cooked quinoa, and gently combine all ingredients ensuring even distribution of flavors.

  • 9

    Taste and adjust seasoning if needed. Serve immediately and enjoy your balanced, protein-packed dinner.