Serves: 2 | Prep time: 15 mins | Cook time: 15 mins
Ingredients
- The Protein: 1 block (14 oz) Extra-firm tofu, pressed and cubed
- The Coating: 2 tbsp cornstarch, ½ tsp salt, 1 tsp cracked black pepper
- The Sauce: 3 tbsp low-sodium soy sauce (or tamari), 1 tbsp rice vinegar, 1 tbsp maple syrup, 1 tsp toasted sesame oil, 1 tsp grated ginger, 2 cloves minced garlic
- The Base: 1 cup cooked quinoa (for an extra protein kick)
- Veggies: 2 cups steamed broccoli florets
Instructions
- Prep the Tofu: Pat the pressed tofu cubes dry. In a bowl, toss them with cornstarch, salt, and pepper until evenly coated.
- Pan-Sear: Heat a splash of neutral oil in a non-stick skillet over medium-high heat. Add tofu and cook for 8–10 minutes, turning occasionally, until all sides are golden and crisp.
- The Glaze: While the tofu cooks, whisk the sauce ingredients together.
- Toss: Pour the sauce into the pan with the crispy tofu. Let it bubble and thicken for 1–2 minutes until it forms a sticky glaze.
- Assemble: Divide the quinoa and broccoli into two bowls. Top with the glazed tofu and garnish with sesame seeds or green onions.
Nutritional Profile
Soy is incredibly nutrient-dense. This recipe leverages both tofu and quinoa to maximize your amino acid intake.
Per Serving:
NutrientAmountCalories480 kcalProtein32gTotal Fat18gCarbohydrates46gFiber8gIron35% DVCalcium40% DV
Pro-Tip: For the best texture, don’t skip the pressing! If you don’t have a tofu press, wrap the block in a clean towel and set a heavy skillet on top for 10 minutes to squeeze out excess moisture.
