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 dish.

• Prep: 35 min
• Cook: 15 min
• Total: 50 min
• Servings: 4
• Cuisine: Asian
• Difficulty: Easy
• Cost: $2.56/serving

Dietary

• Vegetarian
• Vegan
• Dairy-Free
• Nut-Free
• Egg-Free
• Pescatarian
• Low-Sugar
• Low-Carb

Tags

• one-pot
• quick
• healthy
• savory
• stir-fry

Ingredients

• 1 pound tofu (firm)
• 4 teaspoon vegetable oil (divided)
• 2 clove garlic (minced)
• 2 scallions (chopped)
• 1 head broccoli (chopped)
• 0.25 cup water
• 1 tablespoon soy sauce (reduced sodium)
• 0.5 teaspoon red pepper flakes (crushed)
• 1 tablespoon fresh cilantro (chopped)

Instructions

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.
3. Let drain at least 20 minutes (and up to 2 hours).
4. Place a skillet over medium heat and when hot, add 2 teaspoons oil.
5. Add the tofu, one piece at a time, and cook until golden, about 3 minutes per side.
6. Remove the tofu to a plate and set aside.
7. Reheat the skillet and when hot, add remaining 2 teaspoons oil.
8. Add garlic and scallions and cook until just golden, about 2 minutes.
9. Add the broccoli and water and raise the heat to high.
10. Cook until the broccoli is tender, about 4 minutes.
11. Return the tofu to the pan and add the remaining ingredients.
12. Stir well.
13. Serve with a side of brown rice.

Nutrition (per serving)

• Calories: 206
• Protein: 16 g
• Carbohydrates: 12.6 g
• Fat: 11.2 g
• Fiber: 5.3 g
• Sodium: 208 mg
• Saturated Fat: 1.8 g
• Sugar: 3.2 g