By Demilade Ogunwo
Broccoli Tofu Stir-fry
1 step
Prep:30minCook:40min
Updated at: Sun, 31 Dec 2023 04:36:17 GMT
Nutrition balance score
Great
Glycemic Index
25
Low
Glycemic Load
2
Low
Nutrition per serving
Calories258.4 kcal (13%)
Total Fat22.3 g (32%)
Carbs9.2 g (4%)
Sugars3.7 g (4%)
Protein8.5 g (17%)
Sodium619.5 mg (31%)
Fiber2.2 g (8%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
Instructions
Step 1
1. Cut the tofu into small cubes. Then extract moisture from the tofu by wrapping it with paper towels and placing a heavy object on it for 20 minutes.
2. After straining the water/moisture from the tofu, season in a bowl with 0.5 teaspoon of salt, 1 teaspoon of ginger powder, 2 teaspoons of rosemary, and 2 teaspoons of onion powder. Leave to marinate for an hour.
3. After marinating the tofu, pour 7 tablespoons of olive oil into a pot and fry the tofu on medium heat until all sides are golden brown.
4. While frying the tofu, blend roughly the peppers, onion, and garlic. After frying the tofu, pour the blended mixture into the oil and fry for 15-20 minutes. Afterwards, add 2 teaspoons of Chicken bouillon powder and the fried tofu and fry for 5 minutes.
5. While frying the blended mixture, chop the broccoli head into small pieces. Then add the broccoli into the pot and cover to simmer on low heat for 10 minutes.
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