Garlic-infused broccoli and tofu stir-fry is a simple, nutritious, and delicious dish that brings together the earthy flavors of broccoli and the protein-packed goodness of tofu. Perfect for a quick weeknight dinner or a healthy lunch, this stir-fry is also easy to customize with your favorite seasonings and add-ins.
- Press the tofu for at least 10-15 minutes before cooking to remove excess moisture and help it absorb the flavors better.
- For additional flavors, consider adding fresh minced garlic instead of garlic powder.
- Cook the tofu first until it’s golden brown on the edges and then set it aside while you cook the broccoli. Combine both ingredients at the end for a perfectly balanced dish.
- If you prefer a bit of heat, add a pinch of red pepper flakes or a drizzle of sriracha sauce.
- Serve the stir-fry over a bed of rice or quinoa for a complete meal.
This garlic-infused broccoli and tofu stir-fry is a wonderful way to enjoy a healthy and flavorful meal. Whether you're a seasoned chef or a beginner in the kitchen, this recipe is easy to follow and can be quickly mastered. Enjoy the savory and aromatic flavors of garlic working their magic with fresh broccoli and tofu!
Nutrition Facts | |
---|---|
Serving Size | 300 grams |
Energy | |
Calories 150kcal | 7% |
Protein | |
Protein 13g | 9% |
Carbohydrates | |
Carbohydrates 14g | 4% |
Fiber 4.73g | 12% |
Sugar 3.38g | 3% |
Fat | |
Fat 4.81g | 6% |
Saturated 0.68g | 2% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 15ug | 2% |
Choline 63mg | 12% |
Vitamin B1 0.20mg | 17% |
Vitamin B2 0.25mg | 19% |
Vitamin B3 1.78mg | 11% |
Vitamin B6 0.43mg | 25% |
Vitamin B9 170ug | 42% |
Vitamin B12 0.00ug | 0% |
Vitamin C 170mg | 185% |
Vitamin E 0.29mg | 2% |
Vitamin K 190ug | 157% |
Minerals | |
Calcium, Ca 210mg | 16% |
Copper, Cu 0.29mg | 33% |
Iron, Fe 2.60mg | 24% |
Magnesium, Mg 70mg | 17% |
Phosphorus, P 230mg | 19% |
Potassium, K 710mg | 21% |
Selenium, Se 13ug | 24% |
Sodium, Na 72mg | 5% |
Zinc, Zn 1.54mg | 14% |
Water | |
Water 260g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Featuring crunchy almonds, zesty lime, aromatic dill, and tender white fish, perfectly seasoned with butter, salt, and pepper for a deliciously healthy and simple meal.
23 Jul 2025Serve them with mashed potatoes or noodles for a comforting and delicious dish that brings a touch of Sweden to your table.
14 Mar 2025Easy to prepare and impressively delectable, it's sure to become a family favorite.
26 Mar 2025Perfect for a delectable weeknight dinner or an impressive meal for guests.
18 Mar 2025Finished with toasted pine nuts, parmesan, and a hint of garlic, this spaghetti dish is a gourmet yet simple meal perfect for any occasion.
21 Mar 2025