Makes: 4 Servings

Tofu with Broccoli

Tofu cooked until golden brown, and broccoli sautéed in a soy and scallion sauce make up this one-skillet meal. Serve with a side of brown rice for a quick meal.   

Prep time: 20 minutes

Cook time: 35 minutes

Ingredients

  • 1 pound firm tofu
  • 4 teaspoons vegetable oil
  • 2 cloves garlic (peeled and minced)
  • 2 scallions (green and whites portions chopped)
  • 1 head broccoli (broken into florets, stems chopped)
  • 1/4 cup water
  • 1 tablespoon low-sodium soy sauce
  • 1/2 teaspoon crushed red pepper flakes
  • 1 tablespoon chopped fresh cilantro (or basil leaf)

Serving Size: 1/2 cup (4oz)

NutrientsAmount
Calories151
Total Fat10 g
Saturated Fat1 g
Cholesterol0 mg
Sodium173 mg
Total Carbohydrate8 g
Dietary Fiber3 g
Total Sugars2 g
Added Sugars included0 g
Protein12 g

Directions

  1. Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces (8 pieces total).
  2. Put 2 layers of paper towels on a cutting board and put the tofu on top. Let drain at least 20 minutes (and up to 2 hours).
  3. Place a skillet over medium heat and when hot, add 2 teaspoons of oil. Add the tofu, one piece at a time, cook until golden, about 3 minutes per side. Remove the tofu to a plate and set aside.
  4. Reheat the skillet and when it is hot, add remaining 2 teaspoons oil. Add garlic and scallions and cook just until golden, about 2 minutes. Add the broccoli, soy sauce, and water and raise the heat to high. Cook until the broccoli is tender, about 4 minutes. Gently toss in the cooked tofu and turn off the heat.
  5. Sprinkle with red pepper flakes and cilantro.
  6. Serve with a side of brown rice.
  7. Refrigerate leftovers within 2 hours. 

Recipe Source: My Plate Kitchen

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