Tofu and Broccoli Takeout
Flavorful and full of plant-based protein, this meatless meal will keep you coming back for more.
Ingredients
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
Equipment
Cutting board
Paper towels
Frying pan
Aluminum foil
Baking sheet
Plate
Utensils
Knife
Stirring spoon
Measuring cups and spoons
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.
Nutrition Facts
Serving Size
1/2 cup tofu & broccoli + ½ cup rice
Per serving
Amount
Calories
320
Total Fat
11g
Sodium
600mg
Total Carbohydrate
44g
Protein
18g
