Tofu Broccoli Teriyaki
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 218.0
- Total Fat: 11.0 g
- Cholesterol: 0.0 mg
- Sodium: 518.3 mg
- Total Carbs: 16.2 g
- Dietary Fiber: 6.2 g
- Protein: 16.8 g
View full nutritional breakdown of Tofu Broccoli Teriyaki calories by ingredient
Introduction
I made this on the fly one day and it was so good for being so easy, I thought I'd tell others about it too. It is low in fat and has a good amount of protein and it tastes yummy! I made this on the fly one day and it was so good for being so easy, I thought I'd tell others about it too. It is low in fat and has a good amount of protein and it tastes yummy!Number of Servings: 1
Ingredients
-
1/4 Block of Firm or Extra Firm Light Tofu (6 oz.), drained and cut into 1in squares.
1 cup Broccoli
1/2 T. Teriyaki Sauce
1 t. Sesame Oil
1 T. Sesame Seeds
Directions
After draining the Tofu and cutting into squares, place Tofu onto paper towels to absorb the water. Pat to absorb as much water as possible.
Place Broccoli in microwave to steam, either in a microwave steamer or bowl with a splash of water covered with plastic wrap. Steam until cooked but not limp.
In a frying pan over medium heat, add the Sesame Oil, wait a minute, then add the Tofu squares.
Fry, turning every few minutes, until the Tofu is browned and crispy on the outside, you want the Tofu crispy!
When Tofu it done, take it out of the pan, into a bowl lined with paper towel and set aside.
Drain Broccoli.
Add Sesame Seeds to pan and toast, stirring constantly, until browned.
Next, put the tofu back into the pan and add the Broccoli to toss together and warm through.
Drizzle Teriyaki Sauce over mixture and toss.
You can eat alone or over steamed rice. Light Soy Sauce to taste (optional).
Serves 1.
Number of Servings: 1
Recipe submitted by SparkPeople user DETURA.
Place Broccoli in microwave to steam, either in a microwave steamer or bowl with a splash of water covered with plastic wrap. Steam until cooked but not limp.
In a frying pan over medium heat, add the Sesame Oil, wait a minute, then add the Tofu squares.
Fry, turning every few minutes, until the Tofu is browned and crispy on the outside, you want the Tofu crispy!
When Tofu it done, take it out of the pan, into a bowl lined with paper towel and set aside.
Drain Broccoli.
Add Sesame Seeds to pan and toast, stirring constantly, until browned.
Next, put the tofu back into the pan and add the Broccoli to toss together and warm through.
Drizzle Teriyaki Sauce over mixture and toss.
You can eat alone or over steamed rice. Light Soy Sauce to taste (optional).
Serves 1.
Number of Servings: 1
Recipe submitted by SparkPeople user DETURA.
Member Ratings For This Recipe
-
KATIEMSCULLY
-
MISTRESSOFPROSE
-
PWILLOW1
-
ALEPEQUIJADA
-
RAPUNZEL53
-
NASFKAB
-
GINAKINA