Sautéed Tofu and Broccoli

Sautéed Tofu and Broccoli
Rating: 
Makes: 6 Servings
Prep time: 10 minutes
Cook time: 16 minutes

Tofu takes on a savory and sweet blend of flavors in this Asian-inspired recipe.

Ingredients

1 cup Water
3 ounces Spaghetti noodles, whole-wheat, uncooked
20 ounces Tofu, firm, drained, cubed 1/2"
1/4 cup Soy sauce, low-sodium
1 teaspoon Sesame oil
1 tablespoon Brown sugar, packed
4 cloves Garlic, fresh, minced (1 clove is about 1/2 teaspoon minced)
1 tablespoon Ginger root, shredded
1/8 teaspoon Red pepper flakes
2 teaspoons Canola oil
1 quart Broccoli, fresh, chopped (1 qt = about 8 oz)
1 1/2 teaspoons Sesame seeds

Directions

1. Heat water to a rolling boil.

2. Break spaghetti noodles in half. Slowly add noodles to boiling water. Stir constantly until water returns to a boil. Cook about 8 minutes or until al dente. Stir occasionally. Do not overcook. Drain well.

3. Place tofu between two plates or between the bottom, flat surface of two pans. Apply slight pressure to squeeze out some of the liquid from the tofu.

4. Cut tofu into 1/2” cubes.

5. Make sauce: In a small bowl, combine soy sauce, sesame oil, brown sugar, garlic, ginger root, and red pepper flakes.

6. Place tofu in a large bowl. Pour sauce over tofu. Carefully turn tofu several times to coat well. Set aside.

7. Heat canola oil in a large nonstick skillet.

8. Add broccoli and sauté for about 3 minutes, or until broccoli turns bright green and becomes tender and crispy. (Note: Large broccoli pieces may be a choking hazard, for younger children, chop broccoli into smaller pieces.)

9. Remove broccoli from the pan and set aside.

10. Place tofu and marinade in skillet on medium-high heat and cook for 5 minutes on each side or until browned, turn gently.

11. Gently stir in broccoli and continue cooking. Heat to140 °F for at least 15 seconds.

12. Remove from heat, add sesame seeds, and stir gently.

13. Serve 1 cup.

 

Critical Control Point: Hold for hot service 140 °F or higher.

English

Notes

CACFP Crediting Statement:

1 cup provides 1 1/2 oz. equivalent meat alternate, 1/4 cup vegetable, and 1/2 oz. equivalent grains.

For a quantity recipe that yields 25 or 50 servings see: https://whatscooking.fns.usda.gov/quantity/child-nutrition-cnp/saut-ed-tofu-and-broccoli.

Find tips and resources for safe food handling and proper cooking temperature guidance.