Tofu with Broccoli
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Serves4 (1 cup each)
SWAP ScoreWhat's this?
Ingredients
- 1 pound tofu, firm, drained, water pressed out, cut into 8 cubes
- 4 teaspoons vegetable oil
- 2 cloves garlic, minced
- 2 green onions, sliced
- 1 medium head broccoli, chopped
- 1/4 cup water
- 1 tablespoon soy sauce, low sodium
- 1/2 teaspoon crushed red pepper flakes
- 1 tablespoon cilantro, chopped
Directions
- Heat 2 teaspoons oil in a skillet over medium heat.
- 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 hot.
Recipe Tips
For extra color, add red peppers or carrots when cooking the broccoli.
Serve over brown rice.
Nutrition Facts
Tofu with Broccoli
Amount Per Serving (1 cup eachg)
Calories 157
Calories from Fat 99
% Daily Value*
Total Fat 11g
17%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 158mg
7%
Potassium 325mg
9%
Total Carbohydrates 6g
2%
Dietary Fiber 3g
12%
Sugars 2g
Protein 13g
26%
Vitamin A
18%
Vitamin C
52%
Vitamin D0%
Calcium
27%
Iron
16%
* Percent Daily Values are based on a 2000 calorie diet.
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