This healthy stir fried broccoli and tofu recipe is just 201 calories and comes with Mel prep directions too!I have supplied you with a vegan stir fry sauce, but you can also use store-bought if you prefer. Special Tip: The longer you "press" the tofu the better. It will get crunchier!
To a medium bowl, combine the soy sauce, water, maple syrup, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch. Set aside.
Make the Stir Fry:
Slice the tofu into 1 inch cubes and add to a paper towel lined plate.
Cover the tofu with a towel, and place a heavy plate or pan atop the tofu. This will help drain out some of the moisture. Let sit for 10 minutes, or all day in the fridge.
Meanwhile, add the rice and the water to a small pan and bring to a boil. Cover and reduce heat to the lowest setting.
Heat a skillet over medium-high heat, and spray with olive oil.
Add the tofu and the broccoli and cook for 10 minutes, stirring often.
Pour in the stir fry sauce, and mix well to ensure the broccoli and tofu is well coated.
Cook for an additional 2-5 minutes until the sauce has thickened.
Scoop the rice into 4 bowls and top each with 1/4 of the stir fry. Sprinkle over the sesame seeds and serve.
Meal Prep Directions:
Cook the recipe according to the directions above.
Lay 4 clean meal prep containers out.
Allow the stir fry and rice to cool completely.
Scoop out 1/4 of the rice into the 4 meal prep containers.
Top each with 1/4 of the stir fry, and sprinkle over the sesame seeds.
Store in the fridge for 4-5 days or in the freezer for up to a month.
To reheat, add 1 tablespoon of water and microwave 1-2 minutes for defrosted, and 4-5 for frozen.