Sesame-Tamari Tofu & Broccoli Stir-Fry

This is the kind of stir-fry that comes together fast once everything's chopped: cubes of tofu seared until crisp-edged, broccoli cooked just until bright green and tender, and both tossed together in a glossy tamari-sesame sauce with a touch of maple for balance.

Because it uses tamari instead of regular soy sauce, this dish is genuinely gluten-free, and the fat here comes mostly from sesame oil, which is largely unsaturated - part of why it earns the heart-healthy tag. Broccoli also contributes fiber and vitamin C alongside the tofu's plant protein.

With a meaningful protein count from the tofu and relatively few refined ingredients, this bowl supports both fitness goals and general weight management when served over a modest portion of rice or on its own. Press the tofu well before cooking for the crispiest results, and don't crowd the pan so the cubes actually sear instead of steam. The whole dish comes together in well under an hour, which makes it a realistic option for a busy weeknight when you still want something that feels properly cooked rather than thrown together.