Ingredients:
1 cup quinoa, rinsed and drained
2 cups water
2 tablespoons olive oil
1 cup soft tofu, diced
1 cup broccoli florets, blanched
1 cup carrots, julienned or thinly sliced
1 cup bell peppers (red, yellow, or green), thinly sliced
1 cup zucchini, thinly sliced
2 tablespoons low-sodium soy sauce
1 tablespoon hoisin sauce (check for orthodontic-friendly brands)
1 teaspoon ginger, minced
2 cloves garlic, minced
Salt and pepper to taste
Chopped green onions for garnish (optional)
Sesame seeds for garnish (optional)
Instructions:
Prepare Quinoa:
In a medium saucepan, combine quinoa and water.
Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes or until quinoa is cooked and water is absorbed.
Fluff with a fork and set aside.
Prepare Vegetables:
Heat olive oil in a large skillet or wok over medium heat.
Add minced garlic and ginger, sauté for 1-2 minutes until fragrant.
Add tofu cubes and stir-fry until lightly golden.
Stir-Fry Vegetables:
Add broccoli, carrots, bell peppers, and zucchini to the skillet.
Stir-fry for 5-7 minutes until the vegetables are tender but still crisp.
Season with salt and pepper to taste.
Sauce:
In a small bowl, whisk together soy sauce and hoisin sauce.
Pour the sauce over the vegetables and tofu, stirring to coat evenly.
Cook for an additional 2-3 minutes until heated through.
Assemble:
Serve the stir-fried vegetables and tofu over a bed of quinoa.
Garnish:
Garnish with chopped green onions and sesame seeds if desired.
Enjoy:
Allow the dish to cool slightly before consuming. Enjoy your braces and orthodontic-friendly stir-fry!
This recipe is not only gentle on braces but also packed with nutritious ingredients. Ensure that all vegetables are cooked to a soft texture to make it easy on sensitive teeth and braces. Adjust the seasoning according to personal preferences and orthodontic recommendations.