Name: Seared Tofu with Stir-Fried Broccoli and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 9.2 ounces Extra Firm Tofu, pressed and cubed; 1/2 cup Shelled Edamame; 0.4 cup Cooked Brown Rice; 1 cup Broccoli Florets; 1 teaspoon Sesame Oil; 1 tablespoon Soy Sauce; 1 clove Garlic, minced

Nutrition

Per serving

503 calories

Protein: 41g; 31% of calories
Carbs: 41g; 31% of calories
Fat: 23g; 38% of calories

Ingredients

7 items

Instructions

Prep 10 min · Cook 30 min

Press the extra-firm tofu with a heavy object for 15 minutes to remove excess moisture, then cut into bite-sized cubes.
Heat half of the sesame oil in a non-stick skillet over medium-high heat and sear the tofu cubes for 3-4 minutes on each side until golden brown, then set aside.
Add the remaining sesame oil to the skillet and sauté the minced garlic for 30 seconds until fragrant.
Toss in the broccoli florets and shelled edamame, stir-frying for 4-5 minutes until the broccoli is bright green and tender-crisp.
Return the seared tofu to the skillet, pour in the soy sauce, and toss everything together for 1 minute to coat thoroughly.
Serve the hot tofu and vegetable stir-fry over the pre-warmed brown rice.

Nutrition

Ingredients

Instructions

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