Tofu and Broccoli Takeout
Dairy-Free |
Gluten-Free |
Main Dishes |
No Added Sugars |
High in Fiber |
Vegan |
Vegetarian |
WIC Friendly |
Egg-Free |
Nut-Free
Flavorful and full of plant-based protein, this meatless meal will keep you coming back for more.
4
Servings
1 hour, 5 minutes
Total Time
$0.99
Cost per serving *
| Temperature: | 400 degrees, Medium heat |
| Serving size: | 1/2 cup tofu & broccoli + ½ cup rice |
| Prep time: | 30 minutes |
| Cook time: | 35 minutes |
| Total time: | 1 hour, 5 minutes |
| Equipment: | Cutting board Paper towels Frying pan Aluminum foil Baking sheet Plate |
| Utensils: | Knife Stirring spoon Measuring cups and spoons |
* Cost and availability of recipe ingredients may vary across different regions of Ohio. Cost per serving information should be used as a general guide when considering recipe cost.
Nutrition Facts
Recipe PDFIngredients
1 pound (firm or extra firm) tofu
1 head broccoli, chopped into small pieces
4 teaspoons olive oil OR vegetable oil, divided
2 cloves garlic (peeled and minced) OR 2 teaspoons garlic powder
1 large onion, chopped
1/4 cup water
1 tablespoon lite soy sauce
1/2 teaspoon crushed red pepper flakes
2 cups brown rice, cooked
Instructions
- Before you begin, wash your hands, surfaces, utensils, and vegetables.
- Pre heat oven to 400 degrees. Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces (8 pieces total).
- Put 2 layers of paper towels on a cutting board and put the tofu on top. Wrap edges of paper towel over tofu, and place something heavy like a frying pan on top. Place into refrigerator and let drain for at least 30 minutes.
- Put aluminum foil on a baking sheet, add broccoli and sprinkle with 1/2 teaspoon oil. Toss to coat. Roast in oven for 15 minutes.
- In a frying pan over medium heat, warm 1 ½ teaspoons of oil. When oil is hot, add the tofu, one piece at a time, cooking until golden, about 3 minutes per side. Remove the tofu to a plate and set aside.
- Add remaining 2 teaspoons oil to empty frying pan over medium heat. Add garlic and onion and cook just until golden, about 5 minutes or onions are see-through. Add the broccoli, soy sauce, and water. Mix thoroughly. Cook for 1-2 minutes until sauce has thickened. Gently toss in the cooked tofu and turn off the heat.
- Sprinkle with red pepper flakes. Serve with 1/2 cup brown rice per serving.
Featured
Ingredients
Ingredients
What goes in Tofu and Broccoli Takeout?
Broccoli
Chopped Onions
Garlic Cloves
Silken Tofu
Brown Rice
Nutritional Information(Per Serving)
CALORIES
320
TOTAL FAT
11g
SODIUM
600mg
TOTAL CARBS
44g
PROTEIN
18g
