Basic Tofu and Broccoli

A quick and easy meatless meal, this tofu and broccoli will not disappoint. Choosing to use tofu for some meals can add variety to your proteins and keep things interesting in the kitchen. The crisp tofu and broccoli are flavored with garlic, scallions and soy sauce. It tastes great when paired with brown rice or another whole grain. This is a plant-based meal the whole family can enjoy!

Ingredients

1 pound firm tofu

4 teaspoons vegetable oil

2 cloves garlic (peeled, minced)

2 scallions (greens and whites, chopped)

broccoli florets (1 whole head)

1⁄4 cup water

1 tablespoon less sodium soy sauce

1⁄2 teaspoon crushed red pepper flakes

1 tablespoon fresh cilantro (or basil, chopped)

Yield amount

4 servings

Preparation time

20 minutes

Cooking time

35 minutes

Total time

55 minutes

Instructions

Wash hands and then rinse vegetables before getting started.
Cut tofu into 1-inch cubes. Let rest on a paper towel or dish towel for 20 minutes to 2 hours to allow excess water to drain off.
Heat a skillet to medium heat and add 2 tablespoons of oil.
Add tofu and cook until golden, about 3 minutes on each side. Remove the tofu to a plate and set aside.
Reheat the skillet and add the remaining 2 tablespoons of oil.
Add garlic and scallions. Cook for 2 minutes.
Add broccoli florets and water, then increase the heat to high. Cook until broccoli is tender, about 4 minutes.
Return tofu to the skillet and add soy sauce, red pepper flakes, and cilantro or basil. Stir well, then serve.

Notes

Try cutting tofu in triangles for a different shape and size.

Add more spice by using 1 tsp of red pepper flakes or adding ½ tsp of chili powder in this recipe.

Equipment you’ll need:

Colander
Knife
Cutting board
Measuring cups and spoons
Large skillet
Mixing spoon

Source

https://greene.ces.ncsu.edu/