Did you know broccoli has a plant based omega 3 fatty acid called alpha linolenic acid which is anti-inflammatory and improves circulation? Cruciferous vegetables like broccoli can also decrease your risk of cancer. Broccoli is high in calcium, vitamin K, potassium, magnesium and phosphorus which help strengthen your bones.
Pepper Tofu with Roasted Broccoli ( serves 5)
Baked Tofu
- 16 ounces extra firm tofu patted dry
- 1/4 cup tahini
- 1 Tablespoon soy sauce
- 1 Tablespoon lemon juice
- 1 Tablespoon corn starch
- 2 Tablespoons water
- 1 teaspoon coconut oil
Preheat oven to 350F. Zest your lemon and reserve for the roasted broccoli recipe (below). Cube the tofu. Mix tahini, 1 Tablespoon of soy sauce, 1 Tablespoon lemon, cornstarch, 2 Tablespoons water, 1 Tablespoon lemon juice and 1 teaspoon coconut oil in a bowl to form a batter. Coat the tofu pieces. Bake for 20 minutes or until golden brown.
Roasted Broccoli
- 5 cups broccoli cut into florets
- olive oil
- 1 clove garlic thinly sliced
- salt and pepper to taste
- zest from 1 lemon
- 1 -2 Tablespoon lemon juice
Preheat oven to 425F. Mix broccoli, oil, salt and pepper. Roast for 10 minutes. Turn broccoli and add the sliced garlic. Roast for an additional 5 minutes or until the broccoli slightly charred. After removing broccoli from over add the lemon zest and 1-2 Tablespoons of lemon juice.
Stir Fry Pepper Tofu
- Baked Tofu (see above)
- 2 large shallots- peeled and thinly sliced
- 2 dried red chili peppers
- 3 cloves garlic crushed
- 1 teaspoon grated ginger
- 2 Tablespoons soy sauce
- 2 Tablespoons water
- 1 Tablespoon sugar
- 1 teaspoon crushed black pepper
- 1 bunch scallions chopped whites and greens separated
- olive oil
In a nonstick sauté pan on low heat add olive oil, shallots, broken red chili peppers, the white parts of the scallions, garlic and ginger. Cook for 15 minutes or until the shallots are soft. Add sugar, 2 Tablespoons of soy sauce and water. After sugar is dissolved add the baked tofu and coat with sauce. Garnish with the green parts of the scallions. Serve with roasted broccoli on the side.
each serving: 248 calories/total fat 11.8 g (saturated 2.5g) cholesterol 0 mg, sodium 632 mg, total carbohydrates 25.7g (dietary fiber 7.5g, total sugar 7.4g) protein 16.1 g
