High Protein Fiery Broccoli

Crank up the heat and fuel your day with this High Protein Fiery Broccoli—a sizzling and satisfying stir-fry packed with vibrant flavors and plant-powered nutrition. Tender-crisp broccoli florets and golden cubes of firm tofu are brought to life with the bold kick of red chili flakes, fragrant garlic, and fresh ginger. A splash of tangy lime juice and a drizzle of low-sodium soy sauce elevate the dish with a perfect balance of zest and umami. Topped with toasty sesame seeds and fresh scallions for added texture and flair, this 35-minute, one-pan meal is a quick, wholesome option that fits perfectly into a high-protein, vegetarian lifestyle. Perfect for meal prep or as a standalone dish, this fiery creation promises to deliver big on flavor and nutrition.

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams broccoli florets
• 300 grams firm tofu
• 2 tablespoons olive oil
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 1 teaspoon red chili flakes
• 3 tablespoons low-sodium soy sauce
• 1 tablespoon sesame seeds
• 2 scallions, sliced
• 1 medium lime, juiced
• 1 pinch salt
• 1 pinch black pepper, freshly ground

Directions

Step 1

Begin by draining the firm tofu and pressing it to remove excess water. Cut the tofu into 1-inch cubes.

Step 2

Heat a large skillet or wok over medium-high heat. Add 1 tablespoon of olive oil and swirl to coat the pan.

Step 3

Add the tofu cubes to the pan in a single layer. Cook without stirring for about 5 minutes until the tofu is golden on one side. Flip and cook for another 5 minutes until golden all over. Remove the tofu from the pan and set aside.

Step 4

To the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and ginger and sauté for about 1 minute until fragrant.

Step 5

Add the broccoli florets and sauté for 3-4 minutes until they start to become tender yet crunchy.

Step 6

Stir in the red chili flakes and pour the soy sauce over the broccoli. Toss to coat the broccoli evenly in the sauce.

Step 7

Return the tofu to the skillet and toss everything gently to combine. Cook for another 2 minutes to ensure the tofu absorbs the flavors.

Step 8

Remove the skillet from the heat. Stir in the lime juice and season with a pinch of salt and freshly ground black pepper.

Step 9

Transfer the fiery broccoli and tofu to a serving plate. Garnish with sesame seeds and sliced scallions before serving.

Nutrition Facts

Serving size	972.8 grams (972.8g)

Amount per serving	% Daily Value*
Calories	745

Total Fat 47.60g	61%
Saturated Fat 6.90g	35%
Polyunsaturated Fat 4.70g
Cholesterol 0mg	0%
Sodium 1850mg	80%
Total Carbohydrate 45.40g	17%
Dietary Fiber 18.30g	65%
Total Sugars 10.90g
Protein 58.70g	117%

Vitamin D 0IU	0%
Calcium 742mg	57%
Iron 12mg	64%
Potassium 655mg	14%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.7%

Protein: 27.8%

Carbs: 21.5%