Dr. Pradhan's Simple Protein Packed Stir-Fry

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Dr. Pradhan's Simple Protein Packed Stir-Fry

Check out this simple and easy to make quick recipe that will leave you feeling full and satisfied.

  • Prep Time 10 Minutes
  • Cook Time 20 Minutes
  • Total Time 30 Minutes
  • Serves 4 People

Ingredients

  • 1 package of tofu (firm or extra firm) - chopped into small cubes (approx 1/2 inch)
  • 10-12 mushrooms - sliced
  • 1 head of broccoli - chopped including stems
  • 1-2 cloves of garlic finely chopped
  • 1 tsp olive oil
  • Sauce (see suggestions below)
  • (No extra salt needed)

Instructions

  1. Air-Fry or Bake Tofu for 6-8 minutes at 350 degrees. You can also saute tofu in a fry pan with 1 tsp of olive oil (optional - can use water) until lightly browned - approximately 5 minutes and remove
  2. Sauté mushrooms and garlic with 2 tbsp of water for approximately 5 minutes until they appears softened
  3. Add Broccoli to mushrooms pan and cook for < 1 minute
  4. Add Tofu into pan
  5. Mix in desired sauce
  6. Serve with brown rice and enjoy!

Notes

Sauce Ideas: 

  1. Gluten-free Teriyaki sauces
  2. Gluten-free Soy Sauce
  3. Make your own sauce – mix 1/8 cup of GF soy sauce with 1/8 cup of chili sauce (optional additions: 1-2 tsp of honey, 1 tsp corn starch, 1 tsp mustard)

Did you know…

Broccoli (1 cup chopped)
  • 2.5 gms of PROTEIN
  • 34 CALORIES
  • 2.4 gms of FIBER
  • Packed with calcium, potassium, zinc, iron, phosphorus,  and B-vitamins (thiamin, riboflavin and niacin)

Tofu (1/2 cup chopped)
  • 10 gms of PROTEIN
  • 94 CALORIES
  • 0.4 gms of FIBER
  • Packed with all nine essential amino acids as well as iron, potassium, manganese, selenium, phosphorus, magnesium, copper and zinc
Mushrooms (1/2 cup chopped)
  • 0.6 gms of PROTEIN
  • 8 CALORIES
  • 0.4 gms of FIBER
  • Packed with B-vitamins especially riboflavin, copper, potassium, magnesium and zinc