Broiling tofu gives it a crispy texture without the hassle of deep-frying. The peanut sauce is so versatile that it can double as a veggie dip or be tossed with cold pasta and chicken for lunch. Picky eaters may prefer red peppers, carrot or sugar snap peas instead of broccoli, so just substitute your favourite vegetable.
- Portion size 4 servings
- Credits : Canadian Living Magazine: May 2012
- 1 pkg (454 g) firm tofu cut in 8 slices
- 2 tablespoons olive oil
- 1 broccoli stems removed and separated in florets
- 1 tablespoon toasted sesame seeds
No-Cook Peanut Sauce:
- 1/4 cup reduced-fat peanut butter
- 1 tablespoon grated fresh ginger
- 2 teaspoons sodium-reduced soy sauce
- 2 teaspoons rice vinegar
- 1 teaspoon sesame oil
- 1/2 teaspoon Asian chili paste (such as sambal oelek)
- 2 green onions thinly sliced
MethodBetween paper towels, pat tofu dry. Brush baking sheet with 1 tsp of the oil. Arrange tofu on pan; brush remaining oil over top. Broil, about 8 inches (20 cm) from heat, until crisp and dry looking, about 15 minutes.
Meanwhile, in steamer, cover and steam broccoli until tender-crisp, about 3 minutes.
No-Cook Peanut Sauce: Meanwhile, in small bowl, whisk together peanut butter, ginger, soy sauce, vinegar, sesame oil and chili paste; slowly whisk in 1/4 cup hot water. Stir in onions.
Serve tofu over broccoli. Drizzle with peanut sauce; sprinkle with sesame seeds.
Nutritional facts Per serving: about
- Fibre 4 g
- Sodium 241 mg
- Sugars 4 g
- Protein 22 g
- Calories 347.0
- Total fat 24 g
- Potassium 461 mg
- Cholesterol 0 mg
- Saturated fat 3 g
- Total carbohydrate 15 g
- Iron 23.0
- Folate 38.0
- Calcium 21.0
- Vitamin A 22.0
- Vitamin C 73.0