Prep
20 minutes
Cook
35 minutes
Servings per Recipe
4
Serving Size
½ cup
Nutrition Facts
Calories
: 150
Fat
: 10
g
Sodium
: 175
mg
Total Carbohydrates
: 8
g
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
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
Recipe adapted from MyPlate Kitchen and shared with permission. Original published here: https://www.myplate.gov/recipes/myplate-cnpp/tofu-broccoli