Here's a quick and protein-rich recipe for Vegetable Stir-Fry with Tofu.
Total Calories -390, Protein 23g, Crabs-25g, Fat-17g.
Ingredients:200g firm tofu (cubed),1 bell pepper (sliced),1 carrot (sliced),1 small broccoli (cut into florets),1 tbsp soy sauce,1 tsp sesame oil (or olive oil),1 tsp ginger (grated),1 clove garlic (minced),Salt and pepper to taste,1 tbsp sesame seeds (optional).
Instructions:
Prepare Tofu: Heat a non-stick pan with 1 tsp oil. Add cubed tofu and sauté until golden and crispy (about 5 minutes). Set aside.
Stir-Fry Veggies: In the same pan, add garlic, ginger, and all vegetables. Stir-fry on high heat for 4-5 minutes until they’re tender but still crisp.
Combine: Add tofu back into the pan, and stir in soy sauce. Toss for another 2 minutes.
Serve: Sprinkle with sesame seeds, and enjoy your protein-packed stir-fry!
It's a balanced meal, rich in protein and nutrients, and it takes just around 15 minutes to prepare!
