Dr. Pradhan's Simple Protein Packed Stir-Fry
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
- 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
- Sauté mushrooms and garlic with 2 tbsp of water for approximately 5 minutes until they appears softened
- Add Broccoli to mushrooms pan and cook for < 1 minute
- Add Tofu into pan
- Mix in desired sauce
- Serve with brown rice and enjoy!
Notes
Sauce Ideas:
- Gluten-free Teriyaki sauces
- Gluten-free Soy Sauce
- 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