Tofu and Broccoli Takeout

Flavorful and full of plant-based protein, this meatless meal will keep you coming back for more.

Porciones

1 hora, 5 minutos

Tiempo total

$0.99

Costo por porción*

Temperatura:	400 grados, fuego medio
Tamaño de la porción:	1/2 cup tofu & broccoli + ½ cup rice
Tiempo de preparación:	30 minutos
Tiempo de cocción:	35 minutos
Tiempo total:	1 hora, 5 minutos
Equipamiento:	Tabla para cortar Toallas de papel Sartén Papel de aluminio Asadera Plato
Utensilios:	Cuchillo Cuchara para revolver Tazas y cucharas medidoras

* El costo y la disponibilidad de los ingredientes de las recetas puede variar en las distintas regiones de Ohio. La información de costo por porción debe usarse como una guía general al considerar el costo de la receta.

Datos nutricionales

Receta en PDF

Receta con letras grandes en PDF

Ingredientes

1 pound (firm or extra firm) tofu

1 head broccoli, chopped into small pieces

4 teaspoons olive oil OR vegetable oil, divided

2 cloves garlic (peeled and minced) OR 2 teaspoons garlic powder

1 cebolla grande, cortada

1/4 taza de agua

1 tablespoon lite soy sauce

1/2 teaspoon crushed red pepper flakes

2 tazas de arroz integral, cocido

Instrucciones

Antes de comenzar, lávese las manos y lave las superficies, los utensilios y la verdura.
Pre heat oven to 400 degrees. Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces (8 pieces total).
Put 2 layers of paper towels on a cutting board and put the tofu on top. Wrap edges of paper towel over tofu, and place something heavy like a frying pan on top. Place into refrigerator and let drain for at least 30 minutes.
Put aluminum foil on a baking sheet, add broccoli and sprinkle with 1/2 teaspoon oil. Mezcle para integrar. Roast in oven for 15 minutes.
In a frying pan over medium heat, warm 1 ½ teaspoons of oil. When oil is hot, add the tofu, one piece at a time, cooking until golden, about 3 minutes per side. Remove the tofu to a plate and set aside.
Add remaining 2 teaspoons oil to empty frying pan over medium heat. Add garlic and onion and cook just until golden, about 5 minutes or onions are see-through. Add the broccoli, soy sauce, and water. Mix thoroughly. Cook for 1-2 minutes until sauce has thickened. Gently toss in the cooked tofu and turn off the heat.
Sprinkle with red pepper flakes. Serve with 1/2 cup brown rice per serving.