Serves 4
206 cal · 55 min
Pan-Seared Tofu with Broccoli
Recipe GLPR35c0b6e29df3b1
Crispy pan-seared firm tofu combined with tender broccoli in a light, garlicky sauce with a hint of heat from red pepper flakes. This vegetarian main dish is quick to prepare and packed with protein and vegetables. Serve alongside brown rice for a complete, satisfying meal.
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Ingredients
1 pound firm tofu
4 teaspoons vegetable oil, divided
2 cloves garlic, minced
2 scallions, chopped
1 head broccoli, chopped
1/4 cup water
1 tablespoon reduced sodium soy sauce
1/2 teaspoon crushed red pepper flakes
1 tablespoon chopped fresh cilantro or basil
Directions
Remove the tofu from its package and place on a cutting board. Cut the block in half lengthwise, then cut each half into 4 equal rectangular pieces.
Line a cutting board with 2 layers of paper towels and arrange the tofu pieces on top in a single layer.
Allow the tofu to drain for at least 20 minutes (up to 2 hours) to remove excess moisture. Pat dry with additional paper towels if needed.
Heat a large skillet over medium heat. Once hot, add 2 teaspoons of the vegetable oil.
Carefully add the tofu pieces to the skillet, one at a time, and pan-sear until golden brown on the first side, about 3 minutes. Flip each piece and cook the other side until golden, about 3 minutes more.
Transfer the cooked tofu to a clean plate and set aside.
Return the skillet to medium heat and add the remaining 2 teaspoons of vegetable oil.
Add the minced garlic and chopped scallions to the skillet and cook, stirring frequently, until fragrant and lightly golden, about 2 minutes.
Add the chopped broccoli and water to the skillet, then increase the heat to high.
Cook, stirring occasionally, until the broccoli is tender and most of the water has evaporated, about 4 minutes.
Return the seared tofu pieces to the skillet with the broccoli. Add the soy sauce and red pepper flakes, and stir everything together until well combined.
Remove from heat and top with the fresh cilantro or basil.
Divide among serving bowls and serve alongside brown rice or over cooked rice as desired.
