Tofu & Broccoli
Tofu & Broccoli
Description
This is a nutrient-dense meal that can be made quickly or prepared ahead of time.
Ingredients
Instructions
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Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces.
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Put 2 layers of paper towel on a cutting board and put the tofu on top. Put 2 layers of paper towel on top of the tofu. Place a medium weight item such as a book or cast iron skillet on top of the tofu to drain. Let drain for at least 20 minutes (and up to 2 hours).
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Place a skillet over medium heat and when hot, add 2 teaspoons oil. 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.
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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. Add the broccoli and water and raise the heat to high. Cook until the broccoli is tender, about 4 minutes.
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Return the tofu to the pan and add the remaining ingredients. Stir well.
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Serve with a side of brown rice.
Serving Size
Servings 4
- Amount Per Serving
- Calories 145kcal
- Calories from Fat kcal
- % Daily Value *
- Total Fat 9.5g15%
- Saturated Fat g
- Trans Fat g
- Cholesterol 0mg
- Sodium 254mg11%
- Potassium 381mg11%
- Total Carbohydrate 7.1g3%
- Dietary Fiber 2.8g12%
- Sugars 2.1g
- Protein 11.4g23%
- Vitamin A IU
- Vitamin C mg
- Calcium 20 mg
- Iron 13 mg
- Vitamin D 0 IU
- Vitamin E IU
- Vitamin K mcg
- Thiamin mg
- Riboflavin mg
- Niacin mg
- Vitamin B6 mg
- Folate mcg
- Vitamin B12 mcg
- Biotin mcg
- Pantothenic Acid mg
- Phosphorus mg
- Iodine g
- Magnesium mmol
- Zinc mcg
- Selenium mg
- Copper mg
- Manganese mg
- Chromium mcg
- Molybdenum mg
- Chloride mmol
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Average cost of recipe per serving: $1.12
Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.
