Sautéed Tofu and Broccoli USDA Recipe for Family Child Care Homes
Age Group: Ages 3-5
Serving Size: 6
Tofu takes on a savory and sweet blend of flavors in this Asian-inspired recipe.CACFP CREDITING INFORMATION 1 cup provides 1½ oz equivalent meat alternate, ¼ cup vegetable, and ½ oz equivalent grains.SOURCE Team Nutrition CACFP Multicultural Recipe Project.https://teamnutrition.usda.gov
Ingredients
- 1 cup Water
- 3 ounces Spaghetti noodles, whole-wheat, uncooked
- 20 ounces Tofu, firm, drained, cubed ½"
- ¼ cup Soy sauce, low-sodium
- 1 teaspoon Sesame oil
- 1 tablespoon Brown sugar, packed
- 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
- 1 tablespoon Ginger root, shredded
- ⅛ teaspoon Red pepper flakes
- 2 teaspoons Canola oil
- 1 quart Broccoli, fresh, chopped (about 8 oz)
- 1½ teaspoons Sesame seeds
Quantity
- 1 cup Water
- 3 ounces Spaghetti noodles, whole-wheat, uncooked
- 20 ounces Tofu, firm, drained, cubed ½"
- ¼ cup Soy sauce, low-sodium
- 1 teaspoon Sesame oil
- 1 tablespoon Brown sugar, packed
- 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
- 1 tablespoon Ginger root, shredded
- ⅛ teaspoon Red pepper flakes
- 2 teaspoons Canola oil
- 1 quart Broccoli, fresh, chopped (about 8 oz)
- 1½ teaspoons Sesame seeds
Ingredients
- 1 cup Water
- 3 ounces Spaghetti noodles, whole-wheat, uncooked
- 20 ounces Tofu, firm, drained, cubed ½"
- ¼ cup Soy sauce, low-sodium
- 1 teaspoon Sesame oil
- 1 tablespoon Brown sugar, packed
- 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
- 1 tablespoon Ginger root, shredded
- ⅛ teaspoon Red pepper flakes
- 2 teaspoons Canola oil
- 1 quart Broccoli, fresh, chopped (about 8 oz)
- 1½ teaspoons Sesame seeds
Quantity
- 1 cup Water
- 3 ounces Spaghetti noodles, whole-wheat, uncooked
- 20 ounces Tofu, firm, drained, cubed ½"
- ¼ cup Soy sauce, low-sodium
- 1 teaspoon Sesame oil
- 1 tablespoon Brown sugar, packed
- 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
- 1 tablespoon Ginger root, shredded
- ⅛ teaspoon Red pepper flakes
- 2 teaspoons Canola oil
- 1 quart Broccoli, fresh, chopped (about 8 oz)
- 1½ teaspoons Sesame seeds
*See Marketing Guide
Ingredients
- 1 cup Water
- 3 ounces Spaghetti noodles, whole-wheat, uncooked
- 20 ounces Tofu, firm, drained, cubed ½"
- ¼ cup Soy sauce, low-sodium
- 1 teaspoon Sesame oil
- 1 tablespoon Brown sugar, packed
- 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
- 1 tablespoon Ginger root, shredded
- ⅛ teaspoon Red pepper flakes
- 2 teaspoons Canola oil
- 1 quart Broccoli, fresh, chopped (about 8 oz)
- 1½ teaspoons Sesame seeds
Quantity
- 1 cup Water
- 3 ounces Spaghetti noodles, whole-wheat, uncooked
- 20 ounces Tofu, firm, drained, cubed ½"
- ¼ cup Soy sauce, low-sodium
- 1 teaspoon Sesame oil
- 1 tablespoon Brown sugar, packed
- 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
- 1 tablespoon Ginger root, shredded
- ⅛ teaspoon Red pepper flakes
- 2 teaspoons Canola oil
- 1 quart Broccoli, fresh, chopped (about 8 oz)
- 1½ teaspoons Sesame seeds
*See Marketing Guide
Ingredients
- 1 cup Water
- 3 ounces Spaghetti noodles, whole-wheat, uncooked
- 20 ounces Tofu, firm, drained, cubed ½"
- ¼ cup Soy sauce, low-sodium
- 1 teaspoon Sesame oil
- 1 tablespoon Brown sugar, packed
- 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
- 1 tablespoon Ginger root, shredded
- ⅛ teaspoon Red pepper flakes
- 2 teaspoons Canola oil
- 1 quart Broccoli, fresh, chopped (about 8 oz)
- 1½ teaspoons Sesame seeds
Quantity
- 1 cup Water
- 3 ounces Spaghetti noodles, whole-wheat, uncooked
- 20 ounces Tofu, firm, drained, cubed ½"
- ¼ cup Soy sauce, low-sodium
- 1 teaspoon Sesame oil
- 1 tablespoon Brown sugar, packed
- 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
- 1 tablespoon Ginger root, shredded
- ⅛ teaspoon Red pepper flakes
- 2 teaspoons Canola oil
- 1 quart Broccoli, fresh, chopped (about 8 oz)
- 1½ teaspoons Sesame seeds
*See Marketing Guide
Ingredients
- 1 cup Water
- 3 ounces Spaghetti noodles, whole-wheat, uncooked
- 20 ounces Tofu, firm, drained, cubed ½"
- ¼ cup Soy sauce, low-sodium
- 1 teaspoon Sesame oil
- 1 tablespoon Brown sugar, packed
- 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
- 1 tablespoon Ginger root, shredded
- ⅛ teaspoon Red pepper flakes
- 2 teaspoons Canola oil
- 1 quart Broccoli, fresh, chopped (about 8 oz)
- 1½ teaspoons Sesame seeds
Quantity
- 1 cup Water
- 3 ounces Spaghetti noodles, whole-wheat, uncooked
- 20 ounces Tofu, firm, drained, cubed ½"
- ¼ cup Soy sauce, low-sodium
- 1 teaspoon Sesame oil
- 1 tablespoon Brown sugar, packed
- 4 cloves (1 clove is about ½ tsp minced) Garlic, fresh, minced
- 1 tablespoon Ginger root, shredded
- ⅛ teaspoon Red pepper flakes
- 2 teaspoons Canola oil
- 1 quart Broccoli, fresh, chopped (about 8 oz)
- 1½ teaspoons Sesame seeds
*See Marketing Guide
Instructions
- Heat water to a rolling boil.
- Break spaghetti noodles in half. Slowly add noodles to boiling water. Stir constantly until water returns to a boil. Cook about 8 minutes or until al dente. Stir occasionally. Do not overcook. Drain well.
- Place tofu between two plates or between the bottom, flat surface of two pans. Apply slight pressure to squeeze out some of the liquid from the tofu.
- Cut tofu into ½" cubes.
- Make sauce: In a small bowl, combine soy sauce, sesame oil, brown sugar, garlic, ginger root, and red pepper flakes.
- Place tofu in a large bowl. Pour sauce over tofu. Carefully turn tofu several times to coat well. Set aside.
- Heat canola oil in a large nonstick skillet.
- Add broccoli, and sauté for about 3 minutes or until broccoli turns bright green and becomes tender.
- Remove broccoli from the skillet, and set aside.
- Place tofu and marinade in skillet on medium–high heat, and cook for 5 minutes on each side or until browned; turn gently.
- Gently stir in broccoli, and continue cooking. Heat to 140 °F for at least 15 seconds.
- Remove from heat, add sesame seeds, and stir gently.
- Serve 1 cup.Critical Control Point: Hold at 140 °F or higher.
Nutrition INFORMATION
Sautéed Tofu and Broccoli USDA Recipe for Family Child Care Homes
Amount Per Serving
1 cup
Calories
190
Total Fat
7
g
11
%
Saturated Fat
1
g
6
%
Sodium
328
mg
14
%
Total Carbohydrate
20
g
7
%
Dietary Fiber
4
g
17
%
Total Sugars
4
g
4
%
Protein
15
g
30
%
Calcium
175
mg
18
%
Iron
3
mg
17
%
N/A=data not available
*Marketing Guide
The CHEF TIPS:
Large broccoli and tofu pieces may be a choking hazard. For younger children, chop broccoli into smaller pieces, and tofu pieces should be no larger than ½".
Yield / Volume
