high-protein

Microwave Tofu with Quinoa and Ketchup

Name: Microwave Tofu with Quinoa and Ketchup
Prep time: 4 min
Cook time: 5 min
Total time: 9 min
Yield: 1 servings
Ingredients: 177 g Tofu; 110 g Quinoa; 19 g Ketchup; 2 tbsp Water; 0.5 tsp Salt; 0.5 tsp Black pepper; 2 tbsp Soy sauce; 1 tbsp Lemon juice

⏱️ Prep: 4m🔥 Cook: 5m📊 Total: 9m🎯 easy⭐ 4.6 (14241)

💪 30g+ Proteinmicrowaved🎯 P:E Score: 8.7

🎯 Macro Goal: I need ?g protein

10g50g100g

Servings:

Tofu177 g
Quinoa110 g
Ketchup19 g
Water2 tbsp
Salt0.5 tsp
Black pepper0.5 tsp
Soy sauce2 tbsp
Lemon juice1 tbsp

💡 Chef Tips

• Use a microwave-safe cover to prevent splatters and help food cook evenly.
• Let food stand for 1-2 minutes after microwaving - it continues to cook from residual heat.
• Cut protein into uniform pieces for even cooking in the microwave.

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high-proteindairy-free

P:E 7.3💰 Budget