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Asian Garlic Tofu with Broccoli and Cauliflower Rice
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Asian Garlic Tofu with Broccoli and Cauliflower Rice

 

This Asian Garlic Tofu with Broccoli and Cauliflower Rice is a bowlful of plant power! Tofu does not have to be bland or boring; a simple marinade transforms it into a perfect balance of sweet and salty with a touch of heat. We chose to use cauliflower rice and steamed broccoli, but this kickin’ tofu would also pair well with brown rice and your favorite vegetable.

Asian Garlic Tofu with Broccoli and Cauliflower Rice

Adapted from Spicy Southern Kitchen

Ingredients:

  • 1 package firm tofu (found refrigerated in our Natural Department)

  • ¼ cup Hoisin sauce

  • 2 Tbsp. low sodium soy sauce

  • 1 tsp. sugar

  • 1 tsp. freshly grated ginger

  • 4 cloves garlic, minced

  • ¼ tsp. red pepper flakes

  • 1 Tbsp. olive oil or canola oil

  • Green onions for garnish

  • 1 (12 oz.) bag frozen cauliflower rice, cooked according to package directions

  • 1 (12 oz.) bag frozen broccoli, cooked according to package directions

 

Directions:

  1. Remove tofu from packaging and place on a plate with paper towels. Cover tofu with more paper towels and place a heavy skillet on top to press. Let sit for 30 minutes.

  2. In a medium bowl, whisk together Hoisin sauce, soy sauce, sugar, ginger, garlic and red pepper flakes.

  3. Cut pressed tofu into bite-sized pieces. Place into sauce bowl and toss to coat. Let marinate for 30 minutes.

  4. Heat oil in a medium pan over medium-high heat. Once hot, add tofu and cook, without stirring, for 2 minutes, or until seared on bottom. Flip tofu and continue to cook; repeat process until tofu is seared to preference.

  5. Sprinkle tofu with green onions and serve with cauliflower rice and steamed broccoli.

 

Yield: 4 servings

 

*Per Serving: Calories 220, Total Fat 9g (Saturated 1g, Trans 0g), Cholesterol 0mg, Sodium 630mg, Total Carbohydrate 21g (Dietary Fiber 4g), Protein 14g, Vitamin D 0%, Calcium 20%, Iron 10%, Potassium 2%

 

*Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.

 

Asian Garlic Tofu with Broccoli and Cauliflower Rice

Have a question about nutrition? Our Mealtime Mentors would love to help! Reach out atAskFestivalDietitians.com or find them on Facebook, Instagram, Pinterest and Twitter.

FVMM Tip: Broccoli

Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations.

 
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