Tofu with Broccoli

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Serves4 (1 cup each)
SWAP ScoreChoose Often
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients Directions Nutrition Facts

Directions

  1. Heat 2 teaspoons oil in a skillet over medium heat.
  2. 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.
  3. 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.
  4. 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. 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 each)
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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