Sesame Fried Tofu with Soy-Glazed Broccoli

By Jennifer Iserloh

Yield: 4 servings


1 14-oz. container firm or extra-firm
   vitamin  D- and calcium-fortified
   tofu, drained
¼ cup brown rice flour or all-purpose flour
2 Tbsp sesame seeds
2 Tbsp sesame oil
¼ cup water
2 Tbsp reduced-sodium soy sauce

1 Tbsp fresh ginger, minced
1 Tbsp granulated sugar
3 cloves garlic, minced
1 head broccoli, cut into florets
4 scallions, thinly sliced
1 cup short-grain brown rice, cooked
   according to the package instructions



Preheat oven to 400 F. Pat tofu dry. Place it in a large colander and put a heavy small saucepan on top to press it down. Let tofu sit to drain for about 2 hours; it will become more compact as it drains. Cube tofu into ½-inch squares. This can be done the night before; just store the drained tofu in an air-tight container refrigerated until ready to use.

Place flour and sesame seeds on a sheet of wax paper. Mix with your fingertips to combine. Roll tofu in flour mixture. Heat a large skillet over high heat and add half the sesame oil. Add tofu and cook for 2 to 3 minutes, turning once or twice. When tofu has lightly browned, slide the skillet into the oven while you prepare the broccoli.

In a small bowl, whisk together the water, soy sauce, ginger, sugar and garlic. Heat the remaining tablespoon of oil in another large skillet. Add broccoli and cook, stirring often, for 2 to 3 minutes until the broccoli begins to brown. Reduce heat to low and carefully add the sauce. Stir well; cover. Reduce heat to medium and cook for about 1 minute more until the broccoli is tender and the sauce has thickened. Remove the lid and cook for 1 minute more if the sauce has not thickened enough to coat the broccoli. Remove the tofu from the oven and toss it over the broccoli. Sprinkle with the scallions and serve immediately with the rice.

Nutrition facts (per serving): calcium 302 mg, vitamin D 93 IU, calories 427, fat 15 g (sat. fat 1.5 g), cholesterol 0 mg, protein 18 g, carbohydrates 55 g, sodium 319 mg

Download a printable recipe card

Published December 2013

Joy Bauer's Hoisin-Glazed Salmon
White Lasagna with Mushrooms and Bacon

Steak Salad with Blue Cheese Dressing
Sesame Fried Tofu with Soy-Glazed Broccoli
Broccoli Risotto with Toasted Almonds

Creamy Black Bean Soup
Orange Stir-Fried Chicken with Edamame
Creamy Shrimp Scampi with Angel Hair
Chocolate Pudding Crunch
Three-Cheese Macaroni and Cheese
Chocolate Chip Ice Cream
Grilled Cheese and Cream of Tomato Soup
Recipe Cards

Eat for Strong Bones
Feed Your Bones Right!
Beware: Beverages That Sap Your Bones

8 Sneaky Ways to Get Your Nutrients
Is Your Diet Damaging Your Bones?
The Best-Bone Health Foods—Including Sweet Treats!

How Much Calcium You Need
How Much Vitamin D You Need
Calcium-Rich Food List
Vitamin D-Rich Food List
Bone-Building Food Swaps
How Drinking Tea Can Help Your Bones
Bone-Boosting Meal Plan
Grocery Shopping List

Share |