Name: Grilled Tofu and Vegetable Stir-Fry with Brown Rice
Prep time: 40 min
Total time: 40 min
Yield: 1
Ingredients: 400 g tofu; 3 tbsp soy sauce; 2 tbsp olive oil; 200 g broccoli; 150 g red bell pepper; 100 g carrot; 200 g brown rice; 3 clove garlic; 1 tbsp ginger; 2 tbsp sesame seeds

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Grilled Tofu and Vegetable Stir-Fry with Brown Rice

Grilled Tofu and Vegetable Stir-Fry with Brown Rice

A nutritious and filling dinner featuring grilled tofu and a variety of vegetables served with brown rice.

To provide a balanced meal rich in protein and fiber, supporting muscle recovery and energy replenishment after training.

Ingredients:

400
g
tofu
3
tbsp
soy sauce
2
tbsp
olive oil
200
g
broccoli
150
g
red bell pepper
100
g
carrot
200
g
brown rice
3
clove
garlic
1
tbsp
ginger
2
tbsp
sesame seeds

Preparation Time: 40 minutes

Instructions:

Press tofu to remove excess moisture and cut into cubes.
Marinate tofu in soy sauce for 15 minutes.
Cook brown rice according to package instructions.
Heat olive oil in a pan over medium heat.
Add garlic and ginger, sauté until fragrant.
Add broccoli, red bell pepper, and carrot to the pan, stir-fry for 5-7 minutes.
Add marinated tofu to the pan and cook until golden brown.
Serve stir-fry over cooked brown rice and sprinkle with sesame seeds.

Nutrition	Per Serving 1100 g	Per 100g
Energy	1600 kcal	145 kcal
Protein	60 g	5.5 g
Fibre	30 g	2.7 g
Salt	3 g	0.3 g
Sugar	20 g	1.8 g
Carbohydrates	180 g	16.4 g
Fat	80 g	7.3 g

400
g
tofu
3
tbsp
soy sauce
2
tbsp
olive oil
200
g
broccoli
150
g
red bell pepper
100
g
carrot
200
g
brown rice
3
clove
garlic
1
tbsp
ginger
2
tbsp
sesame seeds

Press tofu to remove excess moisture and cut into cubes.

Marinate tofu in soy sauce for 15 minutes.

Cook brown rice according to package instructions.

Heat olive oil in a pan over medium heat.

Add garlic and ginger, sauté until fragrant.

Add broccoli, red bell pepper, and carrot to the pan, stir-fry for 5-7 minutes.

Add marinated tofu to the pan and cook until golden brown.

Serve stir-fry over cooked brown rice and sprinkle with sesame seeds.

Grilled Tofu and Vegetable Stir-Fry with Brown Rice Grilled Tofu and Vegetable Stir-Fry with Brown Rice

Ingredients:

Preparation Time: 40 minutes

Instructions:

Grilled Tofu and Vegetable Stir-Fry with Brown Rice

Grilled Tofu and Vegetable Stir-Fry with Brown Rice