Tofu with Broccoli
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4 servings; 1 cup each
prep time
cook time
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SWAP ScoreWhat's this?
4 servings; 1 cup each
prep time
cook time
Votes: 0
Rating: 0
You:
Rate this recipe!
Rate
Share
Save
Print Recipe
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Tofu with Broccoli
SWAP ScoreWhat's this?
4 servings; 1 cup each
prep time
cook time
Votes: 0
Rating: 0
You:
Rate this recipe!
Rate
Share
Save
Print Recipe
Print
SWAP ScoreWhat's this?
4 servings; 1 cup each
prep time
cook time
Votes: 0
Rating: 0
You:
Rate this recipe!
Rate
Share
Save
Print Recipe
Print
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.
Nutrition Facts
Tofu with Broccoli
Amount Per Serving (1 cup eachg)
Calories 101 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 277mg 12%
Potassium 533mg 15%
Total Carbohydrates 11g 4%
Dietary Fiber 4g 16%
Sugars 3g
Protein 5g 10%
Vitamin A 6%
Vitamin C 153%
Vitamin D0%
Calcium 9%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
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.
Nutrition Facts
Tofu with Broccoli
Amount Per Serving (1 cup eachg)
Calories 101 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Sodium 277mg 12%
Potassium 533mg 15%
Total Carbohydrates 11g 4%
Dietary Fiber 4g 16%
Sugars 3g
Protein 5g 10%
Vitamin A 6%
Vitamin C 153%
Vitamin D0%
Calcium 9%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Tips

For extra color, add red peppers or carrots when cooking the broccoli.

Serve over brown rice.

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