Sticky Sesame Tofu & Broccoli

This Sticky Sesame Tofu & Broccoli comes together faster at home than you can have a similar dish delivered. The umami flavor envelops the crispy-on-the-outside, soft-on-the-inside tofu. Paired with the perfectly charred broccoli and the chewiness of the brown rice, it all makes for a deliciously sticky-sweet bite. With plant-based protein from the tofu and fiber from the broccoli and brown rice, this meal will keep you full and satisfied. The sauce is lively with antioxidant-rich ginger and garlic, and using a lower-sodium soy sauce makes this dish a good choice for heart health. Read on to discover our expert tips, including shortcuts to save time in the kitchen. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

• Make sure to prep all the ingredients beforehand, as the recipe steps will need to be completed quickly once you start cooking.
• To save time, you can use pre-cut broccoli florets and precooked brown rice. 
• You can substitute agave or honey for the maple syrup in this recipe.
• Using cornstarch is not only gluten-free but it also provides a crisp texture and coating on the tofu. 

Nutrition Notes

• Tofu is a source of plant-based complete protein—which means it contains all nine essential amino acids. Getting more protein, like tofu, each day can help build and maintain muscle mass. 
• Broccoli is a cruciferous vegetable that contains filling fiber and compounds called glucosinolates, which are anti-inflammatory and may help reduce the risk of developing cancer. 
• Brown rice is a great choice for this dish because it adds an additional source of fiber. Adding more fiber to your diet can help improve the health of your microbiome.