Stir-Fried Tofu with Vegetables and Brown Rice

Quick Stir-Fried Tofu with Vegetables and Brown Rice

Preparation Time:

30 min

Difficulty:

Novice

Ingredients:

• 200g of firm tofu, cubed
• 150g of broccoli florets
• 100g of bell pepper, sliced
• 50g of carrots, julienned
• 100g of brown rice (cooked)
• 2 tablespoons of soy sauce
• 1 tablespoon of olive oil
• 1 teaspoon of garlic, minced
• 1 teaspoon of ginger, minced
• Salt and pepper to taste

Kitchen Tools Needed:

• frying pan
• spatula
• measuring cup

Instructions:

• Heat the olive oil in a frying pan over medium heat.
• Add the minced garlic and ginger and sauté for 1 minute until fragrant.
• Add the cubed tofu and cook until lightly browned on all sides.
• Stir in the broccoli, bell pepper, and carrots. Sauté for another 2-3 minutes until the vegetables are tender but still crisp.
• Pour in the soy sauce and toss everything together. Season with salt and pepper to taste.
• Serve the stir-fried tofu and vegetables over cooked brown rice.

Macros:

• Total Calories: 485kcal
• Carbs: 55g
• Proteins: 20g
• Fats: 15g