Tofu and Quinoa Bowl

Calories: 302

Protein: 20g

Carbs: 28g

Fat: 13g

Key Nutrients: Iron, calcium, magnesium

Ingredients:

• 100g firm tofu, cubed (130 calories, 13g protein)

• 1/2 cup cooked quinoa (111 calories, 4g protein)

• 1 cup steamed broccoli (55 calories, 5g protein)

• 1 tbsp soy sauce (10 calories, 0g protein)

• 1 tsp sesame oil (optional)

• 1/2 tsp garlic powder

• 1/2 tsp ground ginger

• 1 pinch red pepper flakes

• Sesame seeds for garnish

Instructions:

1. Press the tofu between paper towels for 15 minutes to remove excess moisture.

2. Cut tofu into 1-inch cubes and season with garlic powder and ground ginger.

3. Heat a non-stick skillet over medium-high heat. If using, add sesame oil.

4. Cook tofu cubes for 3-4 minutes per side until golden brown and crispy.

5. Meanwhile, steam broccoli florets for 4-5 minutes until tender-crisp.

6. Warm pre-cooked quinoa in the microwave for 30 seconds or in a small pan.

7. Assemble the bowl: Place quinoa as base, arrange tofu and broccoli on top.

8. Drizzle with soy sauce, sprinkle with red pepper flakes and sesame seeds.

9. Serve immediately while warm.