Tofu with Broccoli
Contains
- gluten
- soy

Nutrition per serving
estimate · USDA data
- Calories
- ~205
- Protein
- ~16 g
- Carbs
- ~13 g
- Fat
- ~11 g
More nutrition
Nutrition facts
Per serving, estimated
% Daily value*
- Total fat 11 g
- 14%
- Sodium 210 mg
- 9%
- Total carbohydrate 13 g
- 5%
- Dietary fiber 5 g
- 19%
- Protein 16 g
- 32%
*Percent daily values use a 2,000 calorie diet. Amounts are estimated from USDA data.
Cookware
- Skillet
Ingredients
- 1 lbfirm tofu
- 1 tbsp + 1 tspvegetable oil, divided
- 2 clovesgarlic, minced
- 2 scallions, chopped
- 1 headbroccoli, chopped
- 1/4 cupwater
- 1 tbspsoy sauce
- 1/2 tspcrushed red pepper
- 1 tbspfresh cilantro, or basil leaves
quantities scale with servings
Method
Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces.
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).
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.
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.
Return the tofu to the pan and add the remaining ingredients. Stir well.
Serve with a side of brown rice.