29 августа 2024
Stir-Fried Tofu with Mixed Vegetables and Brown Rice


29 августа 2024
Stir-Fried Tofu with Mixed Vegetables and Brown Rice
__Ingredients:__
- 5 oz (140 g) firm tofu, cubed (120 kcal)
- 1 cup mixed vegetables (bell peppers, broccoli, snap peas) (50 kcal)
- 1/2 cup cooked brown rice (110 kcal)
- 1 tbsp soy sauce (10 kcal)
- 1 tbsp olive oil (120 kcal)
- Garlic, ginger, and other seasonings to taste
__Calories:__ ~410 kcal.
__Macronutrients:__ protein: ~20 g, fat: ~18 g, carbs: ~45 g.
__Instructions:__
1. Press the tofu to remove excess moisture, then cut it into cubes.
2. Stir-fry the tofu and vegetables. Heat olive oil in a large pan over a medium-high heat. Add the tofu and cook until golden brown on all sides. Remove from the pan and set aside.
3. In the same pan, add more olive oil if needed and sauté the mixed vegetables until tender. Add garlic, ginger, and soy sauce, and stir to combine.
4. Add the tofu back to the pan and stir to combine with the vegetables. Serve over brown rice.