16 low fat tofu and broccoli Recipes

  • Vegetable and Tofu Red Curry
    jasmine rice, water and
    10 More
    jasmine rice, water, onion , halved lengthwise, then thinly sliced crosswise, vegetable oil, garlic clove, chopped, bottled asian red-curry paste such as thai kitchen brand, unsweetened coconut milk (not low-fat ), salt, frozen mixed vegetables such as broccoli , corn, and red peppers, firm tofu, rinsed, patted dry, and cut into 1/2-inch cubes, asian fish sauce, accompaniments: fresh cilantro sprigs; lime wedges
    25 min, 12 ingredients
  • Creamy Curried Broccoli Puree
    vegetable broth, water and
    10 More
    vegetable broth, water, chopped broccoli (florets and stems ), chopped onions, rolled oats, garlic, nutritional yeast, low-fat mori-nu silken firm tofu, yellow curry powder, salt, black pepper, cinnamon
    10 min, 12 ingredients
  • Stir-Fried Moo Shu Vegetable Wraps
    low-sodium soy sauce and
    12 More
    low-sodium soy sauce, reduced-fat firm tofu, drained and cut into 3/4-inch cubes, sliced shiitake mushroom caps (about 8 oz mushrooms), packaged broccoli coleslaw (such as river ranch), red bell pepper , cut into 1/4-inch strips, diagonally cut green onions, bottled minced garlic, bottled ground fresh ginger (such as spice world), dark sesame oil, hoisin sauce, crushed red pepper, flour tortillas, plum sauce
    13 ingredients
  • Pad Thai
    uncooked wide rice sticks (rice-flour noodles) and
    17 More
    uncooked wide rice sticks (rice-flour noodles), cider vinegar, low-sodium soy sauce, brown sugar, water, red curry paste, garlic cloves, minced, chopped reduced-fat firm tofu (about 8 oz), salt, ground red pepper, black pepper, chopped onion, chopped broccoli, chopped carrot, egg, lightly beaten, fresh lime juice, chopped dry-roasted peanuts
    18 ingredients
  • Thai Curried Tofu and Bowtie Pasta Thai Curried Tofu and Bowtie Pasta
    low-fat tofu, firm, canola oil and
    11 More
    low-fat tofu, firm, canola oil, gingerroot, fresh, peeled and minced, garlic cloves, minced, red curry paste, onion, chopped, diced tomatoes, light coconut milk, sugar, frozen mixed vegetables (broccoli, cauliflower, carrots), cilantro, fresh, chopped, salt, bow tie pasta, cooked (makes 3 cups)
    1 hour 5 min, 13 ingredients
  • Broccoli Tofu Divan Broccoli Tofu Divan
    frozen broccoli florets and
    11 More
    frozen broccoli florets, tofu, cut into 1/2-inch cubes (medium or firm ), flour, skim milk, margarine, shredded low-fat cheddar cheese, prepared mustard, minced onion flakes, sherry wine, salt and pepper, wheat germ, parmesan cheese, grated
    50 min, 12 ingredients
  • Tofu and Broccoli Gratin Tofu and Broccoli Gratin
    extra firm tofu, drained and water removed, broccoli and
    8 More
    extra firm tofu, drained and water removed, broccoli, cooking onion, sliced, all-purpose flour, unsalted butter, vegetable stock, low-fat milk, shredded cheddar cheese, salt, pepper
    45 min, 10 ingredients
  • Cantonese Steamed Tofu Cantonese Steamed Tofu
    grain white rice, vegetable broth, dry sherry and
    8 More
    grain white rice, vegetable broth, dry sherry, reduced-sodium soy sauce, salted fermented black beans, rinsed and chopped, minced fresh ginger, garlic, minced, brown sugar, hot chili flakes, firm low-fat or regular tofu, rinsed broccoli florets
    11 ingredients
  • Tofu, Mushrooms, and Bell Peppers in Sweet-and-Sour Sauce Tofu, Mushrooms, and Bell Peppers in Sweet-and-Sour Sauce
    dry white wine, water, dijon mustard, worcestershire sauce and
    15 More
    dry white wine, water, dijon mustard, worcestershire sauce, molasses, low-sodium soy sauce, garlic clove, crushed, remaining ingredients, broccoli florets, roasted peanut or vegetable oil, divided, diced onion, coarsely chopped red bell pepper, coarsely chopped yellow bell pepper, quartered button mushrooms, quartered shiitake mushroom caps, freshly ground black pepper, reduced-fat firm tofu, drained and cut into 1-inch cubes, hot cooked long-grain brown rice, chopped fresh cilantro
    19 ingredients
  • Sesame Vegetable Tofu Stir-Fry Sesame Vegetable Tofu Stir-Fry
    extra firm tofu, low-sodium soy sauce and
    11 More
    extra firm tofu, low-sodium soy sauce, grated peeled fresh ginger, sugar, dark sesame oil, garlic cloves, minced, vegetable oil, fresh broccoli flowerets, sliced red bell pepper, sliced napa cabbage, fresh bean sprouts, sesame seeds, toasted, hot cooked brown rice (cooked without salt or fat)
    13 ingredients
  • Napa Cabbage-and-Tofu Salad with Orange-Ginger Vinaigrette Napa Cabbage-and-Tofu Salad with Orange-Ginger Vinaigrette
    grated orange rind, fresh orange juice and
    17 More
    grated orange rind, fresh orange juice, mirin (sweet rice wine) or slightly sweet white wine (such as riesling), chopped fresh cilantro, minced peeled fresh ginger, rice vinegar, dark sesame oil, low-sodium soy sauce, salt, water, peeled fresh ginger, broccoli florets, sliced napa (chinese ) cabbage, sliced green onions, snow peas, trimmed and cut lengthwise into thin strips, reduced-fat firm tofu, drained and cut into 1/2-inch cubes, sesame seeds, toasted, salt, black pepper
    19 ingredients
  • Almost-Vegan Cold Vegetable Pizza Almost-Vegan Cold Vegetable Pizza
    refrigerated pizza dough, fat free sour cream and
    9 More
    refrigerated pizza dough, fat free sour cream, ranch dressing mix, silken soft tofu, pureed, raw broccoli floret, diced, raw cauliflower, diced, raw carrot , julienned, raw yellow pepper, diced, raw celery, diced, tomatoes, halved, low-fat cheddar cheese, shredded
    1 hour 12 min, 11 ingredients
  • Accessible Upama (Curried Cream of Wheat With Vegetables) Accessible Upama (Curried Cream of Wheat With Vegetables)
    safflower oil or 1 -2 tbsp butter, as needed and
    13 More
    safflower oil or 1 -2 tbsp butter, as needed, onion, peeled and sliced (about 1 cup), curry powder, ground ginger, mustard seeds, tofu, diced (2 cakes) (optional), broccoli florets or 2 cups cauliflower florets, almonds (or a mixture of both) or 3 tbsp cashews (or a mixture of both), raisins, water, cream of wheat (or bear mush, available at whole foods stores), salt (optional), fresh cilantro, chopped, plain low-fat yogurt
    30 min, 14 ingredients
  • Thai Coconut Curry With Veggies Thai Coconut Curry With Veggies
    canola oil, onion, chopped, broccoli florets and
    12 More
    canola oil, onion, chopped, broccoli florets, carrots , thinly sliced crosswise, canned baby corn, rinsed and drained, firm tofu, drained and cut into 1/2-inch cubes, low sodium vegetable broth, light coconut milk, fat-free evaporated milk, red curry paste (thai or indian-style), coconut extract, cornstarch, water, grated lime zest, fresh lime juice
    15 min, 15 ingredients




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