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Lemon Tofu with Broccoli Recipe

Looking for an easy Lemon Tofu with Broccoli recipe? Learn how to make Lemon Tofu with Broccoli using healthy ingredients.


Submitted by sami326

Makes 1 serving



An easy weeknight dinner. Adapted from Weight Watchers

Recipe Ingredients for Lemon Tofu with Broccoli

1/2 tsp table salt, divided
1/4 tsp black pepper, freshly ground
1 package (Nasoya) Lite Firm
1 1/2 cup Organic Free Range Chicken Broth
2 tsp minced garlic
2 1/2 cup broccoli, small florets
2 tsp lemon zest
1 tbsp parsley, fresh, chopped
1 tbsp fresh lemon juice
2 tsp cornstarch

Recipe Directions for Lemon Tofu with Broccoli

  1. * On a plate, combine cornstarch, 1/4 teaspoon of salt and pepper; add tofu and turn to coat.

  2. * Heat oil in a large nonstick skillet over medium-high heat. Add tofu and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.

  3. * Put 1 cup of broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.

  4. * In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of cornstarch and 1/4 teaspoon of salt; add to skillet and bring to a simmer over low heat.

  5. * Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in tofu and lemon zest; heat through.

  6. * Remove skillet from heat and stir in parsley and lemon juice; toss to coat.

Categories

Vegetables, Main Dish, Asian, Chinese, Stir Fry, Vegetarian, Gluten-Free, Sugar-Free

Nutrition Facts
Serving Size 1017.3g
Amount Per Serving
Calories
327
Calories from Fat
76
% Daily Value*
Total Fat
8.4g
13%
Saturated Fat
0.1g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
2219mg
92%
Potassium
777mg
22%
Total Carbohydrates
25.6g
9%
Dietary Fiber
11.5g
46%
Sugars
5.9g
Protein
43.4g
Vitamin A 184% Vitamin C 358%
Calcium 163% Iron 32%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very high in calcium
  • High in dietary fiber
  • Very high in phosphorus
  • Very high in vitamin A
  • Very high in vitamin B12
  • Very high in vitamin C
  • Very high in vitamin E
  •   Bad points
  • Very high in sodium
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