Broccoli and Tofu in a Spicy Peanut Sauce-Healthy Week

This recipe is a classic in our house.  It is filled with protein, vitamins and pure awesomeness (ie:peanut butter).  For a dash of color add some red bell peppers.  For more spice, increase the garlic with chile sauce.  For more awesome, just eat the peanut butter directly from the jar.  

Ingredients

1 pound extra firm tofu

1 pound broccoli florets

1/2 onion, diced

1 tablespoon minced ginger

2-4 cloves of garlic, minced

3/4 cup natural peanut butter

3/4 cup hot water

6 tablespoons rice vinegar

3 tablespoons soy sauce

3 tablespoons black strap molasses

1/2 to 1 teaspoon garlic in chile suace

The Tools

medium sized sauce pan

large sauce pan

bowl filled with cold water and ice

large skillet or wok

small bowl

The Cooking

Place the tofu in a medium sized sauce pan, cover with water, and bring to a boil.  Once the water is boiling, turn off the heat and allow the tofu to sit until you are ready to add it to the rest of the dish.  This quick cooking will keep the tofu together as you saute it later.  

 Bring a large sauce pan filled with about four cups of water to a boil

Have a bowl filled with cold water and ice at the ready

Add the broccoli to the boiling water, allow it to boil for no more than 3 minutes.

And then plunge it into the waiting ice water

 Allow the broccoli to completely cool, then drain it, and sit is aside for later

Combine the peanut butter and the hot water together in a small bowl

 Add the rice vinegar to the peanut butter mixture, 

  

Add the soy sauce

 Then add the molasses

 And the garlic in chile paste

And whisk them all together

Warm the oil over medium heat, add the onion and saute until the onion is softened.  

To the onion, add the ginger and garlic and cook until fragrant

Add the blanched broccoli and saute until the broccoli is well coated in the oil, onions, garlic and ginger

Add the tofu

And then the sauce

Stir to combine and bring to a low boil.  Allow the mixture to cook until everything is warmed through.

Serve over rice

Recipe Serves 6 and the calorie calculation DOES NOT include the rice

Calories: 357

Fat Grams: 22

Protein: 19 

Fiber: 4

Sodium: 785

Recipe Source: The Enchanted Broccoli Forest