夕食簡単

Tofu with Broccoli

Name: Tofu with Broccoli
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4
Ingredients: 1 pound firm tofu; 4 teaspoons vegetable oil, divided; 2 cloves garlic, minced; 2 scallions, chopped; 1 head broccoli, chopped; 1/4 cup water; 1 tablespoon reduced sodium soy sauce; 1/2 teaspoon crushed red pepper flakes; 1 tablespoon chopped fresh cilantro

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.

55 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 4 ounce serving

206

カロリー

16g

タンパク質

13g

炭水化物

11g

脂質

食物繊維

糖類

208mg

ナトリウム

飽和脂肪酸 2 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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.

出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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