Healthy Recipes

Spicy Tofu & Broccoli Stir-fry with Toasted Sesame

Spicy Tofu & Broccoli Stir-fry with Toasted Sesame

Healthy recipe · Dinner
30 min1 serving450 kcal

A balanced dinner recipe with clear preparation steps and practical nutrition values.

Macros per serving

Estimated calorie contribution from protein, carbohydrates and fats.

Protein35 g · 37% kcal
Carbohydrates25 g · 27% kcal
Fats15 g · 36% kcal

Ingredients

  • Extra-firm Tofu, pressed and cubed
    Extra-firm Tofu, pressed and cubed200g
  • Broccoli Florets
    Broccoli Florets150g
  • Garlic, minced
    Garlic, minced2 cloves
  • Ginger, grated
    Ginger, grated1 tsp
  • Tamari (Gluten-free Soy Sauce)
    Tamari (Gluten-free Soy Sauce)2 tbsp
  • Sesame Oil
    Sesame Oil1 tsp
  • Red Pepper Flakes
    Red Pepper Flakes1/2 tsp (or to taste)
  • Toasted Sesame Seeds
    Toasted Sesame Seeds1 tsp

Method

  1. 1

    Heat 1/2 tsp of sesame oil in a non-stick skillet or wok over medium-high heat.

  2. 2

    Add the cubed tofu and cook until golden brown and slightly crispy on all sides, about 5-7 minutes. Remove from skillet and set aside.

  3. 3

    Add the remaining 1/2 tsp of sesame oil to the skillet. Add broccoli florets and stir-fry for 3-4 minutes until tender-crisp.

  4. 4

    Add minced garlic and grated ginger to the skillet and stir-fry for 30 seconds until fragrant.

  5. 5

    Return the tofu to the skillet. Add tamari and red pepper flakes. Toss to coat everything evenly.

  6. 6

    Cook for another 1-2 minutes until heated through.

  7. 7

    Serve immediately, sprinkled with toasted sesame seeds.

Nutrition per serving

Calories450kcal
Protein35g
Carbs25g
Fats15g

Nutrition per 100 g

Reference values for the main ingredients used in this recipe.

IngredientkcalProteinCarbsFats
Extra-firm Tofu768 g1.9 g4.8 g
Broccoli Florets342.8 g6.6 g0.4 g
Garlic1496.4 g33.1 g0.5 g
Ginger801.8 g17.9 g0.8 g
Tamari5010 g2 g0 g
Sesame Oil8840 g0 g100 g
Red Pepper Flakes28214.1 g54.3 g12.7 g
Toasted Sesame Seeds57317.7 g23.3 g49.7 g
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Mihajlo

I’m Mihajlo — a developer driven by curiosity, discipline, and the constant urge to create something meaningful. I share insights, tutorials, and free services to help others simplify their work and grow in the ever-evolving world of software and AI.