• Kris

Tofu with broccoli and bok-choy

Updated: Aug 7

A healthy version of your Chinese take-out. Low calorie, easy to cook and full of vegetable goodness. Vegan, gluten free.

I love Chinese take-outs. I mean, who doesn’t? But the amount of oil, salt and sugar any average Chinese take-out is loaded with, is insane! It would be really unfair if you have to sacrifice health to satisfy your taste buds! But the good news is, you don’t have to. Try this recipe of mine. It’s low calorie, tastes just like any Chinese restaurant food, and it’s nowhere near the sugar-salt-oil bomb they serve! It doesn’t take much time, so you can even make it as any week-night dinner. And did I mention that the left-over tastes awesome too?

About the dish :

Course – Entrée

Makes – 5 servings

Difficulty level – Easy

Recipe type – Vegan, gluten free

Storage instruction – Refrigerate in air-tight container for up to 4 days.

What you need :

1 x 14 oz block of firm tofu

1 tablespoon sesame oil

4 cloves of garlic, minced

2 sweet peppers (optional), sliced

2 baby bok choys (or 3 cups shredded green cabbage), washed and sliced

1 cup chopped mushroom (Baby bella or button)

1 medium head of broccoli, cut into medium florets

2 tablespoons tamari or soy sauce

2 teaspoons red wine vinegar (any vinegar other than balsamic works)

1 teaspoon coconut sugar

1 tablespoon toasted sesame seeds

What you do :

1. Drain and press the block of tofu. You can find the step-by-step instruction here. Cut them into cubes.

2. Add sesame oil to a large skillet. Sear the tofu cubes lightly over medium heat. Take them out of the pan with a slotted spoon and set aside.

3. In the same pan, now add minced garlic and sweet peppers (if using). Sauté for 2 minutes.

4. Add sliced bok choys [Bok choys contain a lot of grit, so make sure you rinse them very well before slicing.] Stir fry for 5 minutes.

5. Now add the mushrooms. sauté for 5 minutes more.

6. Add the tofu cubes. Add soy sauce, vinegar and coconut sugar. Mix well.

7. Now add ½ cup of water, put the lid on and cook until most of the water is absorbed. It will take 5-7 minutes.

8. Add the broccoli florets now. Put the lid back and cook for 2 minutes. Turn the heat off and let stand for 2 minutes more.

9. I usually don’t put any salt in it because soy sauce contains plenty of salt already. But taste for yourself at this point and add salt if you think it’s needed. Little bit at a time, because you can always add salt but can never take it away!

10. Sprinkle with the sesame seeds and serve hot with a side of rice or noodles.

Nutritional info (per serving):

Calories – 150 Cal

Carbohydrate – 11 g

Protein – 13 g

Fat – 7 g

Saturated fat – 1 g

Sugar – 3 g

Sodium – 413 mg

Dietary fiber – 4 g

If you like this one, you might also wanna take a look at these :

Korea town roasted Brussels sprouts and tofu

Broccolini and mushroom fried rice

Light, peace and avocados; from my heart to yours!

Do you have any questions? Any feedback after you’ve made it? I’d surely like to hear from you! Feel free to comment below.

Comments :

Anamika Basu says

8/6/2021, at 4.07 PM

This looks great! Will try. 👍

Kris says

8/7/2021, at 1.00 PM

Thank you so much! Let me know how it goes.

Shimiya S. says

8/7/2021, at 3.37 AM

Taste+ health+ WOW= this art of yours❤❤❤

Kris says

8/7/2021, at 1.03PM

Thank you. I'm so glad you liked it!


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