Broccoli with Sweet and Spicy Tofu
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4 servings; 2 slices tofu with broccoli
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cook time
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SWAP ScoreWhat's this?
4 servings; 2 slices tofu with broccoli
prep time
cook time
Votes: 0
Rating: 0
You:
Rate this recipe!
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Save
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Broccoli with Sweet and Spicy Tofu
SWAP ScoreWhat's this?
4 servings; 2 slices tofu with broccoli
prep time
cook time
Votes: 0
Rating: 0
You:
Rate this recipe!
Rate
Share
Save
Print Recipe
Print
SWAP ScoreWhat's this?
4 servings; 2 slices tofu with broccoli
prep time
cook time
Votes: 0
Rating: 0
You:
Rate this recipe!
Rate
Share
Save
Print Recipe
Print
Ingredients
Directions
  1. Slice tofu into 8 pieces. Lie flat on top of a couple layers of paper towels and cover with paper towels to absorb moisture. Gently squeeze out moisture.
  2. Place drained tofu in a large dish without overlapping pieces. In a small bowl, combine soy sauce, sesame oil, brown sugar, and ginger. Pour over tofu.
  3. Turn tofu 2-3 times gently to coat well. Set aside to marinate.
  4. Meanwhile, heat canola oil in a large skillet. Add broccoli and cook about 5 minutes, until bright green and tender. Remove and set aside.
  5. Heat same skillet over high heat. Drain tofu from marinade and add to hot skillet. Cook for 3 minutes, flip, and cook another 3 minutes.
  6. In a separate skillet, heat canola oil, red pepper, and garlic and cook 30-60 seconds until softens. Add broccoli back to pan and remaining marinade.
  7. Cook and mix until broccoli is well coated.
  8. Serve two slices of tofu over brown rice and top with broccoli/garlic mixture.
Nutrition Facts
Broccoli with Sweet and Spicy Tofu
Amount Per Serving
Calories 340 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 2g 10%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 3g
Sodium 495mg 21%
Potassium 772mg 22%
Total Carbohydrates 39g 13%
Dietary Fiber 8g 32%
Sugars 3g
Protein 24g 48%
Vitamin A 4%
Vitamin C 115%
Vitamin D0%
Calcium 85%
Iron 26%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
Directions
  1. Slice tofu into 8 pieces. Lie flat on top of a couple layers of paper towels and cover with paper towels to absorb moisture. Gently squeeze out moisture.
  2. Place drained tofu in a large dish without overlapping pieces. In a small bowl, combine soy sauce, sesame oil, brown sugar, and ginger. Pour over tofu.
  3. Turn tofu 2-3 times gently to coat well. Set aside to marinate.
  4. Meanwhile, heat canola oil in a large skillet. Add broccoli and cook about 5 minutes, until bright green and tender. Remove and set aside.
  5. Heat same skillet over high heat. Drain tofu from marinade and add to hot skillet. Cook for 3 minutes, flip, and cook another 3 minutes.
  6. In a separate skillet, heat canola oil, red pepper, and garlic and cook 30-60 seconds until softens. Add broccoli back to pan and remaining marinade.
  7. Cook and mix until broccoli is well coated.
  8. Serve two slices of tofu over brown rice and top with broccoli/garlic mixture.
Nutrition Facts
Broccoli with Sweet and Spicy Tofu
Amount Per Serving
Calories 340 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 2g 10%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 3g
Sodium 495mg 21%
Potassium 772mg 22%
Total Carbohydrates 39g 13%
Dietary Fiber 8g 32%
Sugars 3g
Protein 24g 48%
Vitamin A 4%
Vitamin C 115%
Vitamin D0%
Calcium 85%
Iron 26%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Tips

Use any type of rice in this recipe.

Add 1 red and 1 green bell pepper, and cook with the broccoli.

In place of rice, serve over soba (buckwheat) noodles.

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