Spicy Garlic Shrimp and Tofu with Broccoli and Eggs
This is a delicious and nutritious dish that combines the savory flavors of shrimp tofu and broccoli with the bold kick of garlic and spice. The addition of eggs enhances the protein content and adds a creamy texture. This meal is packed with essential nutrients low in carbs and great for a quick dinner or meal prep. You can adjust the spice level according to your preference and the recipe is flexible to suit various dietary preferences.
Recipe Introduction:
This stir-fry recipe offers a healthy balance of lean protein (shrimp and tofu) fiber-rich vegetables (broccoli) and healthy fats from the tofu and eggs. The spicy garlic sauce adds a flavorful punch making it a perfect dish for those looking for a quick satisfying and nutrient-dense meal.
Preparation Time:
Prep Time: 10 minutes
Cook Time: 15-20 minutes
Total Time: 25-30 minutes
Ingredients:
1 lb (450g) shrimp peeled and deveined
1 block firm tofu (14 oz) pressed and cubed
2 cups broccoli florets
2 large eggs
4 cloves garlic minced
2 tbsp olive oil or sesame oil
2 tbsp soy sauce (or tamari for gluten-free)
1 tbsp sriracha or chili paste (adjust based on spice preference)
1 tbsp honey or maple syrup (optional for sweetness)
1 tsp sesame seeds (optional for garnish)
Salt and pepper to taste
Red pepper flakes (optional for extra heat)
1 tbsp ginger (optional for extra flavor)
2-3 green onions chopped (for garnish)
Instructions:
Prepare the Tofu:
Press the tofu to remove excess moisture. Cut it into 1-inch cubes.
Heat 1 tablespoon of oil in a large skillet over medium-high heat. Add the tofu cubes and cook for about 4-5 minutes, turning occasionally until golden and crispy. Remove from the pan and set aside.
Cook the Shrimp:
In the same pan add another tablespoon of oil. Add the shrimp and cook for 2-3 minutes on each side until they turn pink and are fully cooked. Remove from the pan and set aside.
Stir-Fry the Vegetables:
In the same pan add the broccoli florets and sauté for 3-4 minutes until they begin to soften but still maintain their bright green color and crunch. You can add a splash of water or broth to help steam the broccoli if needed.
Prepare the Garlic Sauce:
While the vegetables cook in a small bowl mix the soy sauce sriracha honey (if using) garlic ginger and a pinch of salt and pepper.
Add the Eggs:
Push the broccoli to one side of the pan. Crack the eggs into the pan and scramble them until cooked through.
Combine Everything:
Add the shrimp tofu and garlic sauce to the pan. Toss everything together until evenly coated and heated through. Cook for an additional 1-2 minutes to combine the flavors.
Serve:
Garnish with sesame seeds chopped green onions and red pepper flakes if desired.
Tips:
Press the Tofu Well: Pressing the tofu helps remove excess water which ensures it crisps up nicely when cooked.
Adjust the Spice Level: You can increase or decrease the amount of sriracha or chili paste based on how spicy you like your food.
For a Crispy Tofu: If you like extra-crispy tofu you can bake it at 400°F (200°C) for 20 minutes instead of pan-frying it.
Veggie Variations: Feel free to add other vegetables like bell peppers carrots or snap peas for variety.
Nutrition (Approximate per serving):
Calories: 400-450 kcal
Protein: 35-40g
Carbohydrates: 15-20g
Fat: 20-25g (mostly healthy fats from tofu and olive oil)
Fiber: 4-5g
Sodium: 600-800mg (depending on soy sauce used)
This Spicy Garlic Shrimp and Tofu with Broccoli and Eggs dish is a flavorful protein-packed meal that combines savory shrimp crispy tofu and tender broccoli all tossed in a spicy garlic sauce. The addition of eggs gives it a satisfying richness and extra texture. It’s a great option for a quick and healthy meal that balances proteins vegetables and spice making it perfect for a weeknight dinner or meal prep. The combination of flavors and textures makes each bite exciting and it’s easily customizable to fit your spice preference or dietary needs. Enjoy it with some steamed rice or noodles for a complete meal!