Prep
20 minutes
Cook
35 minutes
Servings per Recipe
4
Serving Size
½ cup
Nutrition Facts
Calories
: 150
Total Fat
: 10
g
Sodium
: 175
mg
Total Carbohydrate
: 8
g
Dietary Fiber
: 3
g
Protein
: 12
g
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
¼ cup water
1 tablespoon low-sodium soy sauce
½ teaspoon crushed red pepper flakes
1 tablespoon chopped fresh cilantro or fresh basil (optional)
Preparation
Wash hands with soap and warm water.
Put the tofu on a cutting board and cut into 1-inch cubes. Press tofu (see notes).
Place a skillet over medium heat and when hot, add 2 teaspoons of oil. Add the tofu, cook until golden, about 3 minutes per side. Remove the tofu to a plate and set aside.
Reheat the skillet. When it is hot, add remaining 2 teaspoons oil. Add garlic and green onions 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.
Sprinkle with red pepper flakes and cilantro.
Serve with a side of brown rice. (Rice not included in nutrition analysis.)
Note
Learn more about how to press tofu on our blog.
Recipe adapted from MyPlate Kitchen and shared with permission. Original published here: https://www.myplate.gov/recipes/myplate-cnpp/tofu-broccoli