lunch

Teriyaki Tofu Stir-Fry with Brown Rice

Name: Teriyaki Tofu Stir-Fry with Brown Rice
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 197.3 g tofu, firm, cooked; 284.2 g rice, brown, cooked; 130.7 g broccoli, raw; 87.8 g carrots, raw; 15.1 g soy sauce; 7.2 g sesame oil

Crispy pan-seared tofu in a savory soy-sesame glaze with roasted broccoli and carrots over nutty brown rice

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high-protein

Prep 15mCook 20mTotal 35m

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Teriyaki Tofu Stir-Fry with Brown Rice is a lunch recipe ready in about 35 minutes. Each serving has approximately 707 kcal, 32g protein, 96g carbs, 21g fat. It fits a high-protein diet.

Instructions

Cut the tofu into cubes and pan-sear in sesame oil until golden on all sides, about 8-10 minutes
Remove tofu and set aside
In the same pan, stir-fry the carrots for 3-4 minutes until slightly softened
Add the broccoli and continue stir-frying for another 4-5 minutes
Return the tofu to the pan and add the soy sauce, tossing gently to coat
Serve the stir-fried tofu and vegetables over the cooked brown rice

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