Sesame Tofu with Broccoli

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230 CALORIES 14g CARBS 15g FAT 16g PROTEIN
4
Freestyle™ SmartPoints™ New!
(6 Old SmartPoints™)
(6 PointsPlus®)
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.

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The Recipe

Sesame Tofu with Broccoli

PREP TIME: 20 Min
COOK TIME: 25 Min
TOTAL TIME: 45 Min
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Ingredients

US METRICS
  • 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

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Instructions

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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.

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

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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