Crispy Sesame Tofu and Broccoli Stir Fry
A satisfying, protein-packed stir-fry featuring crispy pan-seared tofu and vibrant green broccoli tossed in a savory sesame-ginger sauce. Perfect for a quick, nourishing pescatarian dinner that fits easily into a nourishing week.
Prep
10 min
Cook
15 min
Total
25 min
Makes about
1 serving
Created together. Shared with you.
Made by Seb + Lila
Seb created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Comfort before bed
Finish the evening satisfied, not stuffed
A well-portioned evening meal can help you avoid going to bed hungry. Notice which timing and portion feel most comfortable for you.
Notice: dinner timing + comfort
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
This dish preps beautifully; make a double batch to have a quick, protein-rich lunch ready for the next day.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Press the firm tofu
- 01
Press the firm tofu
Press the firm tofu with a clean towel to remove excess moisture, then cut it into 1-inch (2.5cm) cubes.
Tap card to mark done - 02
Whisk together the low-sodium soy sauce
In a small bowl, whisk together the low-sodium soy sauce, sesame oil, and maple syrup to create the sauce.
Tap card to mark done - 03
Heat a non-stick skillet over medium-high heat
Heat a non-stick skillet over medium-high heat. Add the tofu cubes and sear until golden and crispy on all sides, about 8-10 minutes. Remove tofu from the skillet and set aside.
Look for: golden and crispy on all sides
Tap card to mark done - 04
Add the broccoli florets and a splash…
In the same skillet, add the broccoli florets and a splash of water. Cover and steam for 3 minutes until vibrant green and tender-crisp.
Look for: vibrant green and tender-crisp
Tap card to mark done - 05
Return the tofu to the skillet
Return the tofu to the skillet, pour the prepared sauce over the ingredients, and toss gently to coat until heated through, about 2 minutes.
Look for: heated through
Tap card to mark done - 06
Serve hot
Serve hot, garnished with sesame seeds.
Ready when: everything is assembled and ready to enjoy
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Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.