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Tofu with Broccoli

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Tofu with Broccoli
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Tofu with Broccoli
En Español

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Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 20 minutes
  • Cook Time: 35 minutes

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.

Ingredients

  • 1 pound firm tofu
  • 4 teaspoons vegetable oil
  • 2 cloves garlic (peeled and minced)
  • 2 scallions (green and whites chopped)
  • 1 head broccoli (broken into florets, stems chopped)
  • 1/4 cup water
  • 1 tablespoon low-sodium soy sauce
  • 1/2 teaspoon Crushed red pepper flakes
  • 1 tablespoon Chopped fresh cilantro (or basil leave)

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. 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 it is 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. 

Source: USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 4 ounce
Nutrients Amount
Total Calories 151
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 173 mg
Carbohydrates 8 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 269 mg
Iron 3 mg
Potassium 437 mg
N/A - data is not available
Nutrients Amount
Total Calories 151
Total Fat 10 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 5 g
Linoleic Acid 2 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 8 g
Dietary Fiber 3 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 269 mg
Potassium 437 mg
Sodium 173 mg
Copper 293 mcg
Iron 3 mg
Magnesium 61 mg
Phosphorus 194 mg
Selenium 13 mcg
Zinc 1 mg
Vitamins
Vitamin A 32 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 68 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 102 mcg
Folate 73 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 47 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cup
Protein Foods
2 ounces