Sesame Tofu with Broccoli - Slender Kitchen
Header
Left

Sesame Tofu with Broccoli

Right
230
Calories 
14g
Carbs 
15g
Fat 
16g
Protein 
6
Weight Watchers® SmartPoints™
(6 PointsPlus®)

Recipes Content

Recipe

Chinese take-out ranks up there as one of my favorite comfort foods, but even the vegetable and tofu dishes can be loaded with calories and extra fat. Sow whenever I can I like to make them at home and make them as light and healthy as possible without sacrificing on flavor. For this lightened up version, we use pressed tofu and a homemade sesame sauce paired with lots of fresh broccoli for a yummy, as good as take out meal.

Prep Time

Sesame Tofu with Broccoli

4
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

5
  • 24 oz. extra firm tofu, pressed and cubed
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1.25 tbsp. whole wheat flour
  • 1.25 tbsp. sesame oil
  • 2 tsp. olive oil
  • 3 U garlic cloves, minced
  • 1.25 tbsp. low-sodium soy sauce
  • 1.25 tbsp. brown sugar
  • 1.25 tbsp. white vinegar
  • 1/2 cup vegetable broth
  • 3.5 cups broccoli florets
  • 1.25 tbsp. sesame seeds

Nutritional Facts

Serving Size: 
1.25 cups
Amount Per Serving
Calories 230
Calories from Fat 131
% Daily Value *
Total Fat 15g
22%
Saturated Fat 2g
8%
Monounsaturated Fat 6g
0%
Polyunsaturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 377mg
16%
Total Carbohydrate 14g
5%
Dietary Fiber 3g
11%
Sugars 5g
Protein 16g

Directions

  1. Preheat the oven to 400 degrees. In a small bowl, whisk the vegetable broth, brown sugar, sesame oil, garlic, soy sauce, and white vinegar together. Set aside. In another bowl, toss the tofu with salt, pepper, and flour.
  2. In a large pan (make sure it’s oven safe) heat the olive oil over medium heat. Once hot, add the tofu in one layer. Cook for three minutes on one side until nicely browned and then flip and cook for another three minutes on the other side.
  3. Turn off the heat and pour the sauce mixture over the tofu, stirring to combine. Place the entire pan in the oven and cook for 15-20 minutes.
  4. Meanwhile, prepare the veggies until just tender crisp. The easiest way to do this is by quickly placing in boiling water for 2-4 minutes until bright in color and just tender. You can also microwave for 4-5 minutes until just tender. Make sure to not overcook your vegetables.
  5. During the last two minutes of cooking, stir in the vegetables. Top with sesame seeds.
Slender Kitchen Meal Plans

Slender Kitchen Meal Plans

Customizable weekly meal plans that include Weight Watchers® friendly recipes for breakfast, lunch and dinner, nutritional information, shopping lists, and more...

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
Random InfusionSoft Forms

Get a Free Meal Plan

Includes: complete recipes, shopping list, nutritional information and much more!