Chinese Sesame Tofu and Broccoli Recipe
Serves: 4
  • 2 teaspoons sesame oil
  • 4 cloves garlic, minced
  • 6 cups fresh or frozen broccoli florets
  • 12-oz block firm tofu, cubed*
  • 2 tablespoons low sodium soy sauce
  • 3 tablespoons rice vinegar
  • 3 tablespoons sesame seeds
  • Dash of red pepper flakes (optional)
  • On the side: 3 cups cooked brown rice (½ cup cooked per serving)**
  • * We life Trader Joe’s Organic Sprouted Tofu Extra Firm Tofu and enjoy that it’s sprouted, which helps to make some of its’ nutrients more available. The container is 15 ounces, so we generally save 3 ounces for another meal.
  • **You can buy pre-cooked brown rice or make a batch over the weekend to serve with this meal.
  1. Place broccoli florets in a microwave safe bowl and add a splash of water. Cover and microwave for 2-3 minutes, until just cooked through (this reduces the time needed for cooking in the pan– can be done in advance)
  2. In a saute pan or wok over high heat, heat the sesame oil. Add the broccoli and cubed tofu.
  3. Cook the garlic, broccoli, and tofu, stirring or tossing frequently, for about 5 minutes.
  4. Reduce the heat to low and add the soy sauce, rice vinegar, and sesame seeds. If you like things spicy, add a dash of red pepper flakes. Toss to coat everything, then serve over the rice.
Nutrition facts (without brown rice): 173 calories, 10 grams fat, 1.8 grams saturated fat, 337 grams sodium, 10.5 grams carbs, 5.6 grams fiber, 14.3 grams protein

Nutrition facts (with ⅔ cup brown rice per serving): Calories 313, 9 g fat, 2 g saturated fat, 0 mg cholesterol, 365 mg sodium, 39 g carbs, 6 g fiber, 17 grams protein
Recipe by Nutrition Twins at