Diet & Healthy
Garlic Broccoli and Tofu Stir-Fry (Tumis Brokoli Tahu Bawang Putih)
Prep
10 min
Cook
10 min
Servings
2
Level
Easy
A simple yet nutrient-packed broccoli and tofu stir-fry! Fragrant garlic makes these veggies taste absolutely delicious. High protein, low carb, perfect for anyone watching their diet.
🧂 Ingredients
🍽️ Servings: 2
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 300g broccoli, cut into florets
- 200g white tofu, cut into cubes then pan-fried
- 6 clove garlic, thinly sliced
- 1 tbsp oyster sauce
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tbsp olive oil
- 1/2 tsp pepper
- 50 ml water
- Toasted sesame seeds for topping
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👩🍳 Instructions
- 1 Pan-fry the tofu in a nonstick skillet with a little oil until golden brown on all sides, then set aside
- 2 Heat the olive oil in the same skillet
- 3 Sauté the sliced garlic until fragrant and starting to turn golden brown
- 4 Add the broccoli and stir
- 5 Pour in the water, cover the skillet, and cook for 3 minutes until the broccoli turns bright green and tender-crisp
- 6 Add the pan-fried tofu
- 7 Add the oyster sauce, soy sauce, sesame oil, and pepper
- 8 Stir well for 1 minute
- 9 Sprinkle with toasted sesame seeds
- 10 Serve with brown rice or enjoy on its own
💡 Tips
• Don't overcook the broccoli so it stays bright green and keeps its nutrients
• Pan-fry the tofu first so it has a better texture and doesn't fall apart when stir-fried
• Adding the sesame oil at the end gives it a more pronounced aroma
📊 Nutrition Facts / serving
220
Calories (kcal)
16g
Protein
12g
Fat
14g
Carbs
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