Asian-inspired M ebrwdx for Lowering Cholesterol
A delicious and heart-healthy M ebrwdx recipe inspired by Asian flavors, designed to support a diet aimed at lowering high cholesterol. Packed with soluble fiber, plant-based proteins, and healthy fats, this dish is free of saturated fats, cholesterol, and refined sugars.
Ingredients
- 1 cup quinoa
- 2 cups vegetable broth
- 1 tablespoon sesame oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 cup snow peas
- 1 carrot, julienned
- 1 block extra-firm tofu, cubed
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon ginger, grated
- 1 tablespoon maple syrup
- 1/4 cup chopped green onions
- 1/4 cup chopped cilantro
- 1 tablespoon sesame seeds
Instructions
In a medium saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes until quinoa is cooked.
In a large wok or skillet, heat sesame oil over medium heat. Add onion and garlic, sauté until fragrant.
Add red bell pepper, broccoli, snow peas, and carrot to the wok. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
Push the vegetables to one side of the wok, add tofu cubes to the empty space. Cook until tofu is golden brown on all sides.
In a small bowl, whisk together soy sauce, rice vinegar, ginger, and maple syrup. Pour over the tofu and vegetables in the wok. Stir to combine.
Serve the tofu and vegetable stir-fry over cooked quinoa. Garnish with green onions, cilantro, and sesame seeds.
Estimated Nutrition
Per serving
| Calories | 300 |
| Protein (g) | 10 |
| Carbs (g) | 35 |
| Fiber (g) | 8 |
| Sugar (g) | 5 |
| Saturated fat (g) | 2 |
| Trans fat (g) | 0 |
| Sodium (mg) | 500 |
| Cholesterol | 0 |