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.

Yield

4 Servings

Serving size

4 ounce serving

Rating

3.33 of 5 (136 ratings)

Food groups

• Protein Foods: 2 ounces
• Vegetables: 1 cups

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 (or basil leaves)

Directions

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.
3. Let drain at least 20 minutes (and up to 2 hours).
4. Place a skillet over medium heat and when hot, add 2 teaspoons oil.
5. Add the tofu, one piece at a time, and cook until golden, about 3 minutes per side.
6. Remove the tofu to a plate and set aside.
7. Reheat the skillet and when hot, add remaining 2 teaspoons oil.
8. Add garlic and scallions and cook until just golden, about 2 minutes.
9. Add the broccoli and water and raise the heat to high.
10. Cook until the broccoli is tender, about 4 minutes.
11. Return the tofu to the pan and add the remaining ingredients.
12. Stir well.
13. Serve with a side of brown rice.

Nutrition per serving

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Source

Recipe by: USDA Center for Nutrition Policy and Promotion

Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/tofu-broccoli. Federal works are public domain in the United States.