Sautéed Tofu and Broccoli USDA Recipe for Family Child Care Homes

Age Group: Ages 3-5
Serving Size: 6
Tofu takes on a savory and sweet blend of flavors in this Asian-inspired recipe.
CACFP CREDITING INFORMATION
1 cup provides 1½ oz equivalent meat alternate, ¼ cup vegetable, and ½ oz equivalent grains.
SOURCE
Team Nutrition CACFP Multicultural Recipe Project.
https://teamnutrition.usda.gov
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Prep Time 10 minutes
Cook Time 16 minutes
Total Time 26 minutes

Ingredients
 

  • 1 cup Water
  • 3 ounces Spaghetti noodles, whole-wheat, uncooked
  • 20 ounces Tofu, firm, drained, cubed ½"
  • ¼ cup Soy sauce, low-sodium
  • 1 teaspoon Sesame oil
  • 1 tablespoon Brown sugar, packed
  • 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • 1 tablespoon Ginger root, shredded
  • ⅛ teaspoon Red pepper flakes
  • 2 teaspoons Canola oil
  • 1 quart Broccoli, fresh, chopped (about 8 oz)
  • 1½ teaspoons Sesame seeds

Quantity
 

  • 1 cup Water
  • 3 ounces Spaghetti noodles, whole-wheat, uncooked
  • 20 ounces Tofu, firm, drained, cubed ½"
  • ¼ cup Soy sauce, low-sodium
  • 1 teaspoon Sesame oil
  • 1 tablespoon Brown sugar, packed
  • 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • 1 tablespoon Ginger root, shredded
  • ⅛ teaspoon Red pepper flakes
  • 2 teaspoons Canola oil
  • 1 quart Broccoli, fresh, chopped (about 8 oz)
  • 1½ teaspoons Sesame seeds

Ingredients
 

  • 1 cup Water
  • 3 ounces Spaghetti noodles, whole-wheat, uncooked
  • 20 ounces Tofu, firm, drained, cubed ½"
  • ¼ cup Soy sauce, low-sodium
  • 1 teaspoon Sesame oil
  • 1 tablespoon Brown sugar, packed
  • 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • 1 tablespoon Ginger root, shredded
  • ⅛ teaspoon Red pepper flakes
  • 2 teaspoons Canola oil
  • 1 quart Broccoli, fresh, chopped (about 8 oz)
  • 1½ teaspoons Sesame seeds

Quantity
 

  • 1 cup Water
  • 3 ounces Spaghetti noodles, whole-wheat, uncooked
  • 20 ounces Tofu, firm, drained, cubed ½"
  • ¼ cup Soy sauce, low-sodium
  • 1 teaspoon Sesame oil
  • 1 tablespoon Brown sugar, packed
  • 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • 1 tablespoon Ginger root, shredded
  • ⅛ teaspoon Red pepper flakes
  • 2 teaspoons Canola oil
  • 1 quart Broccoli, fresh, chopped (about 8 oz)
  • 1½ teaspoons Sesame seeds
*See Marketing Guide

Ingredients
 

  • 1 cup Water
  • 3 ounces Spaghetti noodles, whole-wheat, uncooked
  • 20 ounces Tofu, firm, drained, cubed ½"
  • ¼ cup Soy sauce, low-sodium
  • 1 teaspoon Sesame oil
  • 1 tablespoon Brown sugar, packed
  • 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • 1 tablespoon Ginger root, shredded
  • ⅛ teaspoon Red pepper flakes
  • 2 teaspoons Canola oil
  • 1 quart Broccoli, fresh, chopped (about 8 oz)
  • 1½ teaspoons Sesame seeds

Quantity
 

  • 1 cup Water
  • 3 ounces Spaghetti noodles, whole-wheat, uncooked
  • 20 ounces Tofu, firm, drained, cubed ½"
  • ¼ cup Soy sauce, low-sodium
  • 1 teaspoon Sesame oil
  • 1 tablespoon Brown sugar, packed
  • 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • 1 tablespoon Ginger root, shredded
  • ⅛ teaspoon Red pepper flakes
  • 2 teaspoons Canola oil
  • 1 quart Broccoli, fresh, chopped (about 8 oz)
  • 1½ teaspoons Sesame seeds
*See Marketing Guide

Ingredients
 

  • 1 cup Water
  • 3 ounces Spaghetti noodles, whole-wheat, uncooked
  • 20 ounces Tofu, firm, drained, cubed ½"
  • ¼ cup Soy sauce, low-sodium
  • 1 teaspoon Sesame oil
  • 1 tablespoon Brown sugar, packed
  • 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • 1 tablespoon Ginger root, shredded
  • ⅛ teaspoon Red pepper flakes
  • 2 teaspoons Canola oil
  • 1 quart Broccoli, fresh, chopped (about 8 oz)
  • 1½ teaspoons Sesame seeds

Quantity
 

  • 1 cup Water
  • 3 ounces Spaghetti noodles, whole-wheat, uncooked
  • 20 ounces Tofu, firm, drained, cubed ½"
  • ¼ cup Soy sauce, low-sodium
  • 1 teaspoon Sesame oil
  • 1 tablespoon Brown sugar, packed
  • 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • 1 tablespoon Ginger root, shredded
  • ⅛ teaspoon Red pepper flakes
  • 2 teaspoons Canola oil
  • 1 quart Broccoli, fresh, chopped (about 8 oz)
  • 1½ teaspoons Sesame seeds
*See Marketing Guide

Ingredients
 

  • 1 cup Water
  • 3 ounces Spaghetti noodles, whole-wheat, uncooked
  • 20 ounces Tofu, firm, drained, cubed ½"
  • ¼ cup Soy sauce, low-sodium
  • 1 teaspoon Sesame oil
  • 1 tablespoon Brown sugar, packed
  • 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • 1 tablespoon Ginger root, shredded
  • ⅛ teaspoon Red pepper flakes
  • 2 teaspoons Canola oil
  • 1 quart Broccoli, fresh, chopped (about 8 oz)
  • 1½ teaspoons Sesame seeds

Quantity
 

  • 1 cup Water
  • 3 ounces Spaghetti noodles, whole-wheat, uncooked
  • 20 ounces Tofu, firm, drained, cubed ½"
  • ¼ cup Soy sauce, low-sodium
  • 1 teaspoon Sesame oil
  • 1 tablespoon Brown sugar, packed
  • 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
  • 1 tablespoon Ginger root, shredded
  • ⅛ teaspoon Red pepper flakes
  • 2 teaspoons Canola oil
  • 1 quart Broccoli, fresh, chopped (about 8 oz)
  • 1½ teaspoons Sesame seeds
*See Marketing Guide

Instructions
 

  • Heat water to a rolling boil.
  • Break spaghetti noodles in half. Slowly add noodles to boiling water. Stir constantly until water returns to a boil. Cook about 8 minutes or until al dente. Stir occasionally. Do not overcook. Drain well.
  • Place tofu between two plates or between the bottom, flat surface of two pans. Apply slight pressure to squeeze out some of the liquid from the tofu.
  • Cut tofu into ½" cubes.
  • Make sauce: In a small bowl, combine soy sauce, sesame oil, brown sugar, garlic, ginger root, and red pepper flakes.
  • Place tofu in a large bowl. Pour sauce over tofu. Carefully turn tofu several times to coat well. Set aside.
  • Heat canola oil in a large nonstick skillet.
  • Add broccoli, and sauté for about 3 minutes or until broccoli turns bright green and becomes tender.
  • Remove broccoli from the skillet, and set aside.
  • Place tofu and marinade in skillet on medium–high heat, and cook for 5 minutes on each side or until browned; turn gently.
  • Gently stir in broccoli, and continue cooking. Heat to 140 °F for at least 15 seconds.
  • Remove from heat, add sesame seeds, and stir gently.
  • Serve 1 cup.
    Critical Control Point: Hold at 140 °F or higher.

Nutrition INFORMATION

Sautéed Tofu and Broccoli USDA Recipe for Family Child Care Homes
Amount Per Serving
 
1 cup
Calories
190
Total Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Sodium
 
328
mg
14
%
Total Carbohydrate
 
20
g
7
%
Dietary Fiber
 
4
g
17
%
Total Sugars
 
4
g
4
%
Protein
 
15
g
30
%
Calcium
 
175
mg
18
%
Iron
 
3
mg
17
%
N/A=data not available
*Marketing Guide
The CHEF TIPS:
Large broccoli and tofu pieces may be a choking hazard.
For younger children, chop broccoli into smaller pieces, and tofu pieces should be no larger than ½".
Yield / Volume