Tofu with Broccoli

Makes: 4 servings

Category: Broccoli | Home/Family


Tofu with Broccoli

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)
¼ cup  Water
1 tablespoon  Low-sodium soy sauce
½ teaspoon  Crushed red pepper flakes
1 tablespoon  Chopped fresh cilantro (or basil leave)

Tofu with Broccoli 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.

Recipe notes

Source: SDA Center for Nutrition Policy and Promotion. MyPlate (USDA).