Looking for a quick high-protein meal that also satisfies your taste buds? Sesame tofu & broccoli is a perfect choice. Not only does it offer plenty of protein from tofu, but the broccoli adds a fiber-filled crunch that complements a savory sesame sauce. Ready to whip it up in no time? Let’s dig in.
Start with fresh ingredients
You’ll want to keep things simple and flavorful. Here’s what you need:
- 1 block of extra-firm tofu (pressed to remove excess moisture)
- 2 cups broccoli florets
- 2 tablespoons soy sauce (or tamari if you prefer gluten-free)
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch
- 1 teaspoon grated fresh ginger
- 1 teaspoon minced garlic
- Optional toppings: sesame seeds, sliced scallions
Prep the tofu and sauce
Pat your pressed tofu dry, then slice it into bite-sized cubes. Need a quick marinade? Whisk together soy sauce, sesame oil, ginger, and garlic in a small bowl. Stir in the cornstarch to help the sauce thicken later. Gently coat the tofu cubes with half of this mixture, and save the rest for the broccoli.
While the tofu absorbs all that flavor, you can blanch or quickly steam your broccoli florets for a minute or two. This short pre-cook ensures they’ll stay bright green and tender once you combine everything.
Cook with a quick method
There are a couple of ways to get that perfect crispy outside on your tofu. One easy route is pan-frying in a nonstick skillet. Just heat a little oil over medium heat, then cook your tofu cubes for about 2 minutes per side until they turn golden brown. If you prefer a hands-off approach, bake your tofu at 400°F (200°C) for 20 minutes, flipping halfway.
Next, toss in your broccoli and the reserved sauce. Stir everything around so the sauce coats each piece. Keep the heat going until the broccoli is heated through and the sauce thickens slightly.
Serve and enjoy the flavors
Once the tofu is nicely browned and the broccoli is tender, it’s time to plate up. If you like an extra pop of flavor, sprinkle toasted sesame seeds and sliced scallions on top. Do a quick taste test, and adjust with more soy sauce or a dash of chili flakes if you want extra spice.
For a high-protein boost (and a more filling meal), serve your sesame tofu & broccoli over brown rice, quinoa, or cauliflower rice. This extra layer helps soak up every drop of that savory sauce.
Boost protein with simple tweaks
Want more protein variety? Swap in chickpea-based noodles or add a handful of edamame on the side. You can also experiment by adding a tablespoon of peanut butter to the sauce for an even richer texture. Don’t forget to try different vegetable combos, like bell peppers or zucchini, if you’re looking to sneak in extra nutrients.
Sesame tofu & broccoli is a straightforward recipe that fits snugly into a high-protein diet. Give it a try whenever you crave a quick, flavorful meal, and feel free to customize the sauce to suit your taste. Enjoy!
High-Protein Diet Recipe for Sesame Tofu & Broccoli
Ingredients
1 block of extra-firm tofu (pressed to remove excess moisture)
2 cups broccoli florets
2 tablespoons soy sauce (or tamari if you prefer gluten-free)
1 tablespoon sesame oil
1 tablespoon cornstarch
1 teaspoon grated fresh ginger
1 teaspoon minced garlic
Optional toppings: sesame seeds, sliced scallions
Directions
- Pat your pressed tofu dry, then slice it into bite-sized cubes. Need a quick marinade? Whisk together soy sauce, sesame oil, ginger, and garlic in a small bowl. Stir in the cornstarch to help the sauce thicken later. Gently coat the tofu cubes with half of this mixture, and save the rest for the broccoli.
- While the tofu absorbs all that flavor, you can blanch or quickly steam your broccoli florets for a minute or two. This short pre-cook ensures they’ll stay bright green and tender once you combine everything.
- There are a couple of ways to get that perfect crispy outside on your tofu. One easy route is pan-frying in a nonstick skillet. Just heat a little oil over medium heat, then cook your tofu cubes for about 2 minutes per side until they turn golden brown. If you prefer a hands-off approach, bake your tofu at 400°F (200°C) for 20 minutes, flipping halfway.
- Next, toss in your broccoli and the reserved sauce. Stir everything around so the sauce coats each piece. Keep the heat going until the broccoli is heated through and the sauce thickens slightly.
- Once the tofu is nicely browned and the broccoli is tender, it’s time to plate up. If you like an extra pop of flavor, sprinkle toasted sesame seeds and sliced scallions on top. Do a quick taste test, and adjust with more soy sauce or a dash of chili flakes if you want extra spice.
Notes
- Want more protein variety? Swap in chickpea-based noodles or add a handful of edamame on the side. You can also experiment by adding a tablespoon of peanut butter to the sauce for an even richer texture. Don’t forget to try different vegetable combos, like bell peppers or zucchini, if you’re looking to sneak in extra nutrients.
