Marinated Tea Tofu and Broccoli with Quinoa
User Reviews
5
6 reviews
Excellent
-
Prep Time
20 mins
-
Cook Time
15 mins
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Total Time
35 mins
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Servings
4 servings
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Calories
499 kcal
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Course
Main Course
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Cuisine
Asian
Marinated Tea Tofu and Broccoli with Quinoa
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Marinated Tea Tofu and Broccoli with Quinoa is a healthy, flavorful lunch option with crispy marinated tofu over fluffy quinoa. A perfect lunch option when paired with Pure Leaf® Unsweetened Black Iced Tea.
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Ingredients
- 2 cups quinoa uncooked
- 4 cups water
- 1 cup black iced tea brand Pure Leaf®; unsweetened
- 1 pkg (14 oz) extra-firm tofu
- 1 tablespoon soy sauce reduced-sodium
- 1/2 teaspoon ground ginger
- 2 cloves garlic , minced
- 1 tablespoon canola oil
- 1 teaspoon sesame oil
- 3 cups broccoli
- 1 tablespoon white sesame seeds , for garnish
Instructions
- Rinse the quinoa 3-4 times and add to the pot with the 4 cups of water.
- Bring to a boil, then reduce to low.
- Cover and simmer for 15-18 minutes until tender.
- Fluff with a fork.
- Slice the tofu into 1 inch thick slices and press between clean dish towels or paper towels to remove water.
- Add the iced tea, soy sauce, ginger, garlic to a medium sized bowl.
- Add in the sliced tofu and and let sit for 15-20 minutes (if you want to and have time, this can marinate as long as overnight.
- Heat a large skillet with a lid on medium-high heat with canola oil and sesame oil.
- Add the tofu slices and brown on both sides 2-3 minutes on each side.
- Remove the tofu from the pan.
- Add the broccoli and ½ a cup of the iced tea mixture and cover to steam for 2-3 minutes.
- Add the tofu back in, stir to combine and serve with quinoa and garnish with sesame seeds.
Nutrition Information
Show Details
Calories
499kcal
(25%)
Carbohydrates
69g
(23%)
Protein
23g
(46%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Sodium
179mg
(7%)
Potassium
704mg
(15%)
Fiber
9g
(36%)
Sugar
7g
(14%)
Vitamin A
425IU
(9%)
Vitamin C
61.4mg
(68%)
Calcium
226mg
(23%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 499 kcal
% Daily Value*
| Calories | 499kcal | 25% |
| Carbohydrates | 69g | 23% |
| Protein | 23g | 46% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Sodium | 179mg | 7% |
| Potassium | 704mg | 15% |
| Fiber | 9g | 36% |
| Sugar | 7g | 14% |
| Vitamin A | 425IU | 9% |
| Vitamin C | 61.4mg | 68% |
| Calcium | 226mg | 23% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
6 reviews
Excellent
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