Tofu with Broccoli
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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 leaves)
Instructions
- 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 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.
- Return the tofu to the pan and add the remaining ingredients. Stir well.
- Serve with a side of brown rice.
Nutrition
| Calories | 151 |
|---|---|
| Protein | 12 g |
| Total Fat | 10 g |
| Saturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 173 mg |
| Carbohydrates | 8 g |
| Dietary Fiber | 3 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: USDA Center for Nutrition Policy and Promotion