Healthy Tofu and Broccoli Recipe
created by
Mollie K. Dec. 23, 2024
“Lunch and dinner 5/21! Did breakfast for lunch again with frozen hash browns tofu and veggie sausage with a piece of toast dinner is tofu rice and broccoli pretty standard!”
Coach Chiquita Nicole
“Solid choices for some great nutrients as usual Mollie. A lot of fiber for today well done!”
Instructions
1.
Preheat your oven to 400°F (200°C).
2.
Cut the tofu into cubes and toss with olive oil, garlic powder, ginger powder, salt, and pepper.
3.
Spread the tofu on a baking sheet and bake for 20 minutes, flipping halfway through.
4.
While the tofu is baking, steam the broccoli until tender, about 5-7 minutes.
5.
In a large bowl, combine the cooked brown rice, baked tofu, steamed broccoli, and low-sodium soy sauce. Mix well.
6.
If using, add spinach or kale and toss until wilted. Serve warm.
Ingredients
1.
14 oz firm tofu, drained and pressed
2.
2 cups broccoli florets
3.
1 cup cooked brown rice
4.
2 tablespoons low-sodium soy sauce
5.
1 tablespoon olive oil
6.
1 teaspoon garlic powder
7.
1 teaspoon ginger powder
8.
Salt and pepper to taste
9.
Optional: 1 cup spinach or kale for added fiber
Nutrition
calories
250
fat
8
saturates
1
carbohydrates
35
fibers
6
sugar
2
addedSugar
0
protein
15
Healthy Tofu and Broccoli Recipe
My Rating
Mollie K.Author
"Lunch and dinner 5/21! Did breakfast for lunch again with frozen hash browns tofu and veggie sausage with a piece of toast dinner is tofu rice and broccoli pretty standard!"
Coach Chiquita Nicole
"Solid choices for some great nutrients as usual Mollie. A lot of fiber for today well done!"