Scallion Chick'un

Scallion Chick'un

| SCALLION CHICK'UN |

Stir fry meals are always a delicious and quick meal idea. Saucy, salty, and packed with flavour, this scallion fry up is super filling with over 30g of protein per serving and paired with hot and cozy side of rice.

I'm a big fan of fava tofu because it's lower in calories and has zero carbs and fat, compared to soy tofu. This also give you room in your macros to add in more of your favourite healthy fats and carbs. However I know this protein source isn't available world wide (yet) so I made sure to offer you the macros for extra firm tofu below as well. Both meals are balanced and delicious!

Recipe makes 4 servings

Macros per serving, using fava tofu:

341 cals - 7g fat - 30g carbs - 38g protein

 

Macros per serving using extra firm soy tofu:

407 cals - 17g fat - 35g carbs - 27g protein

 

Ingredients

680g fava tofu or 525g extra firm soy tofu 

2 tbsp tapioca starch, or sub corn starch or arrowroot starch

1 tbsp avocado oil, or preferred cooking oil 

1 inch fresh ginger, peeled and diced

2 cloves garlic, diced 

6 stems green onion/scallions, chopped 

1/3 cup liquid aminos soy sauce 

2 tbsp rice vinegar, or sub lime or lemon juice

1 tbsp coconut sugar, or sub brown sugar

1 tbsp sriracha, optional

4 cups cooked rice

 

Recipe

Prepare the rice according to package directions. Set aside.

Preheat the oven to 375 F and line a baking tray with parchment paper.

With your hands, break the tofu into bite size chunks and add to a mixing bowl.

Add tapioca starch and 1 tbsp avocado oil to tofu and toss well to coat.

Spread the tofu across the prepared baking tray and bake, 18-22 minutes, or until crispy. Set aside.

To a small bowl or cup make add: liquid aminos, rice vinegar, coconut sugar, and sriracha if using. Whisk to combine. Set aside.

Preheat a pan to medium heat and add 1 tbsp avocado oil to coat the pan.

Add in diced ginger and garlic and cook for 1-2 minutes, just enough to get nice and fragrant, but not burnt.

Add in the chopped scallions and cook for 2 minutes or until softened.

Add in baked tofu and the liquid aminos mixture. Toss everything well to combine.

Cook for 2-3 minutes or until sauce is thick, glossy, and sticking to the tofu cubes.

Remove from heat.

Add 1/2 cup rice to each bowl or container and 1/4 of the tofu mixture.

 

To cool for meal prep I like to place the meals in the fridge without a lid until completely cooled, 20-30 minutes, then seal. This allow the meal to cool more evenly and rapidly. 

 

Scallion Chick'un should last in an airtight container in the fridge for up to 4 days.

 

Enjoy!

 

Want to improve your nutrition and embrace more plant-based eating in 2025? Join the High Protein Vegan Community! We're creating protein-packed, meal-prep-friendly dishes that are loaded with fiber and bursting with flavour!

 

Black Pepper Tofu from the High Protein Dinner Ebook.

 

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