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 dish.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 4 ounce serving
206
Calories
16g
Protein
13g
Carbs
11g
Fat
5g
Fiber
3g
Sugar
208mg
Sodium
Saturated Fat 2 g · Cholesterol 0 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
firm tofu
1 pound
vegetable oil, divided
4 teaspoons
garlic, minced
2 cloves
scallions, chopped
2
broccoli, chopped
1 head
water
1/4 cup
reduced sodium soy sauce
1 tablespoon
crushed red pepper flakes
1/2 teaspoon
chopped fresh cilantro
1 tablespoon · or basil leaves
Instructions
- 1
Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces.
- 2
Put 2 layers of paper towel 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 oil. Add the tofu, one piece at a time, and cook until golden, about 3 minutes per side. Remove the tofu to a plate and set aside.
- 4
Reheat the skillet and when hot, add remaining 2 teaspoons oil. Add garlic and scallions and cook until just golden, about 2 minutes. Add the broccoli and water and raise the heat to high. Cook until the broccoli is tender, about 4 minutes.
- 5
Return the tofu to the pan and add the remaining ingredients. Stir well.
- 6
Serve with a side of brown rice.
Source: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion
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