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22g Protein Garlic Chicken Recipe

Emily Carter
A rich vegan garlic “chicken” dish made with tofu, spices, and veggies for a protein-loaded, aromatic, satisfying plant-based meal.
Print Recipe
Prep Time 12 minutes
Cook Time 14 minutes
Total Time 26 minutes
Servings 2 servings
Calories 290 kcal

Ingredients
  

  • 1 cup firm tofu cubes (vegan chicken swap)
  • 1 tablespoon olive oil
  • 1 teaspoon soy sauce
  • 1 teaspoon garlic paste
  • ½ teaspoon paprika
  • ½ teaspoon pepper
  • ¼ teaspoon salt
  • ½ cup bell peppers
  • ½ cup broccoli florets
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped parsley

Instructions
 

  • Heat a skillet and add 1 tablespoon olive oil.
  • Add tofu cubes and sauté 3 minutes.
  • Mix soy sauce, garlic paste, paprika, pepper, and salt.
  • Add mixture to tofu and cook 3 minutes.
  • Add bell peppers and broccoli.
  • Stir and cook 4 minutes until aromatic.
  • Finish with lemon juice and parsley.
  • Serve warm as your 22g Protein Garlic Chicken—bold, fragrant, and completely chicken-free.

Notes

Nutritional Values (Per Serving)

Calories: 290
Total Fat: 9g
Saturated Fat: 1.2g
Carbohydrates: 28g
Fiber: 5g
Protein: 22g

Vitamins & Minerals (Per Serving)

Vitamin C: 18%
Iron: 15%
Magnesium: 11%
Vitamin A: 14%
Potassium: 10%

Additional Notes / Tips

  • Add mushrooms for deeper flavor.
  • Swap tofu with tempeh for a firmer bite.
  • A little chili oil adds perfect heat.