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Crispy pan-fried tofu and tender-crisp broccoli florets tossed in a savory, umami-rich garlic sauce. This Indo-Chinese stir-fry is a perfect healthy and quick weeknight dinner, ready in just 30 minutes.
Prepare Tofu, Broccoli, and Sauce
Pan-Fry the Tofu
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Crispy pan-fried tofu and tender-crisp broccoli florets tossed in a savory, umami-rich garlic sauce. This Indo-Chinese stir-fry is a perfect healthy and quick weeknight dinner, ready in just 30 minutes.
This indo_chinese recipe takes 30 minutes to prepare and yields 4 servings. At 337.44 calories per serving with 16.05g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Create the Sauce and Combine
Replace tofu with paneer, chicken, or shrimp. Adjust cooking times accordingly.
Incorporate other vegetables like sliced bell peppers, carrots, mushrooms, or snow peas. Add them with the garlic and ginger.
Use tamari or coconut aminos instead of soy sauce and ensure your vegetable broth is certified gluten-free.
Increase or decrease the amount of sriracha and green chilies to match your preferred spice level. For a non-spicy version, omit them entirely.
Tofu is a complete protein, providing all essential amino acids necessary for muscle repair, growth, and overall body function.
Broccoli is an excellent source of Vitamin C, Vitamin K, and dietary fiber, which supports a strong immune system, bone health, and healthy digestion.
Garlic and ginger contain powerful compounds like allicin and gingerol, known for their anti-inflammatory and immune-boosting properties.
This dish is low in saturated fat and cholesterol. The isoflavones in tofu may help lower bad cholesterol levels, contributing to cardiovascular wellness.
One serving contains approximately 350-400 calories, excluding any rice or noodles it's served with. This can vary based on the specific ingredients and oil used.
Yes, it's a very healthy dish. It's packed with plant-based protein from tofu, fiber and vitamins from broccoli, and healthy compounds from garlic and ginger. Using low-sodium soy sauce and minimal oil keeps it heart-healthy.
The key is to remove as much water as possible by pressing it for at least 30 minutes. Coating it evenly in cornstarch and frying it in a hot pan without overcrowding are also crucial steps for a crispy exterior.
Absolutely. Simply substitute the soy sauce with an equal amount of tamari or coconut aminos, which are gluten-free alternatives.
Yes, you can. You don't need to thaw it first. Add the frozen florets directly to the boiling water to blanch them, but they may need an extra minute or two to become tender-crisp.
This dish pairs perfectly with steamed jasmine or brown rice, quinoa, or your favorite noodles like soba or udon noodles.