Spicy Tofu and Vegetable Stir-Fry
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Ingredients:
– 1 block firm tofu, drained and pressed
– 2 tablespoons olive oil
– 1 red bell pepper, sliced
– 1 cup broccoli florets
– 1 cup zucchini, sliced
– 1 tablespoon low-sodium soy sauce
– 1 teaspoon chili flakes (adjust for spice preference)
– 1 teaspoon garlic powder
– 1/2 teaspoon ginger powder
– Salt and pepper to taste
– Fresh cilantro for garnish (optional) 
Instructions:
1. Cut the pressed tofu into small cubes. This will help it cook evenly and absorb flavors well.
2. In a large skillet or wok, heat the olive oil over medium-high heat.
3. Once the oil is hot, add the tofu cubes. Sauté until golden brown on all sides, about 5-7 minutes.
4. Add the sliced red bell pepper, broccoli florets, and zucchini to the skillet. Stir-fry for about 5 minutes until the vegetables are tender but still crisp.
5. Sprinkle the soy sauce, chili flakes, garlic powder, ginger powder, salt, and pepper over the stir-fry. Mix well to ensure the tofu and vegetables are well coated in the seasoning.
6. Cook for an additional 2-3 minutes, stirring frequently to combine all flavors.
7. Remove from heat and garnish with fresh cilantro if desired. Serve immediately.
Nutritional Information (per serving, serves 2):
Calories: 200
Protein: 17g
Fat: 14g
Carbohydrates: 8g
Fiber: 4g
Net Carbs: 4g
Micronutrient Highlights:
– Vitamin C: Boosts immune function and skin health
– Calcium: Supports bone health and muscle function
– Iron: Essential for oxygen transport in the blood
– Magnesium: Aids muscle and nerve function
This spicy tofu and vegetable stir-fry is a flavorful and nutritious breakfast option that keeps carbs and sugar to a minimum while providing essential nutrients for a balanced diet.
