Tofu with Broccoli

Source: What's Cooking?

Servings per recipe: 4 Servings

Tofu cooked until golden brown and sauteed broccoli served in a scallion soy sauce makes for a quick, delicious meal. Serve with brown rice.

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  • 1 pound firm tofu
  • 4 teaspoons vegetable oil
  • 2 cloves garlic (peeled and minced)
  • 2 scallions (green and whites chopped)
  • 1 head broccoli (broken into florets, stems chopped)
  • 1/4 cup water
  • 1 tablespoon low-sodium soy sauce
  • 1/2 teaspoon Crushed red pepper flakes
  • 1 tablespoon chopped fresh cilantro (or basil)


Cutting board and sharp knife, measuring cups and spoons, skillet, paper towels


1. Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces.

2. Put 2 layers of paper towel on a cutting board and put the tofu on top. Let drain at least 20 minutes (and up to 2 hours).

3. 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.

4. 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.

5. Return the tofu to the pan and add the remaining ingredients. Stir well.

6. Serve with a side of brown rice.

More About Broccoli

How to Select

Buy fresh or frozen in whole heads or florets. Broccoli heads should be odorless with tight, bluish-green florets.

How to Store

Refrigerate broccoli and use within 3-5 days.

How to Prepare

Broccoli can be sauteed, steamed, boiled or eaten raw. Toss broccoli in a stir-fry, add it to salads, throw it on pizzas or dip it in low-fat ranch for a fun treat!