Sautéed Tofu and Broccoli in Soy-Scallion Sauce

This dish combines plant-based protein from tofu with fiber-rich broccoli for a satisfying, low-calorie meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 pound firm tofu, drained and cut into 8 pieces · 572 kcal in the whole recipe
• 4 teaspoons vegetable oil, divided · 139 kcal in the whole recipe
• 2 cloves garlic, minced · 8 kcal in the whole recipe
• 2 scallions, chopped · 8 kcal in the whole recipe
• 1 head broccoli, chopped · 89 kcal in the whole recipe
• 1/4 cup water
• 1 tablespoon reduced sodium soy sauce · 7 kcal in the whole recipe
• 1/2 teaspoon crushed red pepper flakes
• 1 tablespoon chopped fresh cilantro or basil · 0 kcal in the whole recipe

Method

1. Cut the tofu into 8 equal pieces and let them drain on paper towels for at least 20 minutes to remove excess moisture.

   

2. Heat 2 teaspoons of vegetable oil in a skillet over medium heat. Cook the tofu pieces until golden brown, about 3 minutes per side, then transfer to a plate.

   

3. Add the remaining 2 teaspoons of oil to the same skillet. Sauté the minced garlic and chopped scallions for about 2 minutes until fragrant.

   

4. Toss in the chopped broccoli and water. Raise the heat to high and cook for about 4 minutes until the broccoli is tender-crisp.

   

5. Return the tofu to the skillet, drizzle with soy sauce, and sprinkle with red pepper flakes and fresh cilantro. Stir gently to combine and serve warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.