Servings: 4-6; Total Time: 20-30 minutes
Recipe developed by: Shannon Costello, RDN, LD with CFW
- 4 cups chopped broccoli florets (fresh or frozen)
- ½ white onion, sliced
- 1 tablespoon cooking oil
- Black pepper to taste
Protein (choose 1):
- 12 oz skinless, boneless chicken breast, trimmed
- 12 oz lean flank steak, trimmed
- 16 oz extra firm tofu
- 1 tablespoon cooking oil (recommend sesame or peanut oil)
- ⅓ cup low-sodium soy sauce
- 1 tablespoon honey
- 1 tablespoon rice vinegar (sub red wine vinegar if using beef)
- 1 tablespoon minced garlic cloves (or 1 tsp garlic powder)
- 1 tablespoon minced ginger (or 1 tsp ground ginger)
- 2 teaspoons sesame oil
- 2 teaspoons cornstarch
- Red pepper flakes, to taste
- ½ - 1 cup cooked brown rice per serving
- Sesame seeds
- Red pepper flakes
- Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.
- To prepare tofu: Place tofu block on cutting board lined with paper towels. Place another layer of paper towels on top of tofu, then weight down with a heavy object such as cast iron pan. Let sit for 15-30 minutes while preparing remaining ingredients.
- To make the sauce, add all sauce ingredients to a small mixing bowl and whisk until well-combined. Set aside.
- Place chopped broccoli and sliced onions on prepared baking sheet. Drizzle with cooking oil and toss to coat. Season with black pepper and bake for 10-15 minutes, or until broccoli is lightly crispy.
- While broccoli is baking, cook choice of protein. Cut protein into small bite-sized cubes. Heat a saute pan over medium-high heat. Add cooking oil to coat pan. Once hot, add protein and cook each side 1-2 minutes, or until tofu is golden brown or chicken/steak has reached an internal temperature of 165 degrees F/135 degrees F, respectively.
- Reduce heat to low. Add cooked broccoli, onions and sauce to cooked protein, and stir to coat all ingredients. Allow to absorb flavors for 3-5 minutes, stirring occasionally.
- Serve warm over brown rice with optional sesame seeds and red pepper flakes. Store leftovers in refrigerator for 4-5 days.
Take out food in general is often high in sodium. Turn your typical Chinese takeout into a more nutrient-dense, low-sodium version at home! Make multiple times but try various proteins to find your favorite combination.