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 meal.

Ingredients

• 1 Pound firm tofu
• 4 Tsp vegetable oil
• 2 Cloves garlic (peeled and minced)
• 2 Scallions (green and whites portions chopped)
• 1 Head broccoli (broken into florets, stems chopped)
• 1/4 Cup water
• 1 Tbsp low-sodium soy sauce
• 1/2 Tsp crushed red pepper flakes
• 1 Tbsp chopped fresh cilantro (or basil leaf)

Directions

Step 1

Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces (8 pieces total).

Step 2

Put 2 layers of paper towels on a cutting board and put the tofu on top. Let drain at least 20 minutes (and up to 2 hours).

Step 3

Place a skillet over medium heat and when hot, add 2 teaspoons of oil. Add the tofu, one piece at a time, cook until golden, about 3 minutes per side. Remove the tofu to a plate and set aside.

Step 4

Reheat the skillet and when it is hot, add remaining 2 teaspoons oil. Add garlic and scallions 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. Gently toss in the cooked tofu and turn off the heat.

Step 5

Sprinkle with red pepper flakes and cilantro. Serve with a side of brown rice. Refrigerate leftovers within 2 hours.

Utensils Needed

• Cutting board
• Knife
• Skillet
• Measuring cups
• Measuring spoons
• Spatula

NUTRITION FACTS

Serving Size: 1/2 Cup

Nutrients	Amount
Calories	151
Total Fat	10 g
Saturated Fat	1 g
Cholesterol	0 mg
Sodium	173 mg
Total Carbohydrates	8 g
Dietary Fiber	3 g
Total Sugars	2 g
Added Sugars	0 g
Protein	12 g