Go Back Email Link
Print Recipe Add to Collection
No ratings yet

Sautéed Tofu and Broccoli USDA Recipe for Family Child Care

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
Prep Time10 minutes
Cook Time16 minutes
Total Time26 minutes
Course: Main Course, vegetarian
Keyword: Recipes for Home
Age Group: Ages 3-5
Serving Size: 6
Program Type: CACFP
Program Meal Type: Lunch, Supper
Conventional Meal Category: Vegetarian, Main Dish (Entrée), Whole Grain-Rich, Plant-based
Program Meal Component: Grains, Vegetables, Whole Grain-Rich, Meat Alternates
Vegetable Subgroup: Dark Green Vegetable
Meal Service Temperature: Hot
Cooking Method: Stir-Fry
Season: Fall, Spring
6 Servings
Calories: 190

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

-

  • 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

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

Serving: 1cup | Calories: 190 | Total Carbohydrate: 20g | Protein: 15g | Total Fat: 7g | Saturated Fat: 1g | Sodium: 328mg | Dietary Fiber: 4g | Total Sugars: 4g | Calcium: 175mg | Iron: 3mg