Asian-inspired Tofu Stir-Fry with Broccoli and Quinoa
A delicious and heart-healthy recipe packed with soluble fiber, plant-based proteins, and healthy fats to support a diet aimed at lowering high cholesterol.
Ingredients
- 1 block of firm tofu, pressed and cubed
- 1 head of broccoli, cut into florets
- 1 cup of cooked quinoa
- 2 tablespoons of sesame oil
- 3 cloves of garlic, minced
- 1 tablespoon of ginger, grated
- 1/4 cup of low-sodium soy sauce
- 1 tablespoon of rice vinegar
- 1 tablespoon of maple syrup
- 1 teaspoon of cornstarch
- 2 green onions, sliced
- 1 tablespoon of sesame seeds
Instructions
In a large non-stick skillet, heat 1 tablespoon of sesame oil over medium heat.
Add the cubed tofu to the skillet and cook until golden brown on all sides, about 5-7 minutes. Remove tofu from the skillet and set aside.
In the same skillet, add the remaining tablespoon of sesame oil and sauté the garlic and ginger until fragrant, about 1 minute.
Add the broccoli florets to the skillet and stir-fry for 3-4 minutes until tender-crisp.
In a small bowl, whisk together soy sauce, rice vinegar, maple syrup, and cornstarch. Pour the sauce over the broccoli and cook for another 2 minutes until the sauce thickens.
Add the cooked tofu back to the skillet and toss to coat everything in the sauce.
Serve the tofu stir-fry over a bed of cooked quinoa, garnish with sliced green onions and sesame seeds.
Estimated Nutrition
Per serving
| Calories | 320 |
| Protein (g) | 12 |
| Carbs (g) | 35 |
| Fiber (g) | 8 |
| Sugar (g) | 4 |
| Saturated fat (g) | 2 |
| Trans fat (g) | 0 |
| Sodium (mg) | 400 |
| Cholesterol | 0 |