Pan-Fried Tofu and Broccoli


Ultra Basic





A recipe from the cuisine, allowed in a / / / / diet.

If you’re planning on eating light for a while, one of the ingredients you can add more often to your diet is tofu. It is low in calories, but relatively high in proteins. It is usually well marinated, and we’ve done that, spicing it up with chili flakes, soy sauce, and cognac, just to name a few. You can serve it with all kinds of veggies next to it, but for now you can try a classic combo, pairing it up with broccoli.

Nutritional Chart

Calories: 181 kCal / serving

  • Proteins:
  • Fats:
  • Carbs:
  • 14 g
  • 13 g
  • 8 g

Ingredients Needed for Pan-Fried Tofu and Broccoli

¼ cup vegetable stock
1 tablespoon soy sauce
1 tablespoon cognac
1 teaspoon chili flakes
1 tablespoon sugar
1 teaspoon cornstarch
1 tablespoon vegetable oil
0.25 ounce ginger, chopped
2 garlic cloves, sliced
7 ounces of tofu, diced
7 ounces of broccoli

How to Make Pan-Fried Tofu and Broccoli

  1. Grab a small bowl and add the vegetable stock, soy sauce, cognac, chili flakes, sugar, and cornstarch. Mix until smooth/homogenous.
  2. Heat the oil in a skillet over medium heat. Add the ginger and garlic. Cook them for 1 minute and take them out of the pan.
  3. Add the diced tofu and cook it for 2-3 minutes. Add/pour the marinade you’ve made earlier on, and cook the tofu for 3-4 more minutes, in order to reduce the sauce.
  4. Separately, heat a saucepan over medium heat, add water and a pinch of salt. Add the broccoli, and cook it for 2 minutes.
  5. Place the tofu on a plate and serve it with the broccoli.

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