Baked Broccoli and Tofu Delight
This delightful dish combines the nutritious crunch of broccoli with the soft, savory goodness of tofu, creating a meal that’s not only satisfying but also packed with essential nutrients. Perfect for little ones who are starting to embrace the joys of eating their greens!
Ingredients
Ingredient | Quantity |
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Fresh broccoli | 1 bunch |
Firm white tofu | 2 small blocks |
Red onions | 2 whole |
Garlic | 1 clove |
Salt | To taste |
Brown sugar | To taste |
Water | As needed |
Instructions
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Prepare the Ingredients: Start by washing the broccoli thoroughly and cutting it into bite-sized florets. Similarly, drain and cube the tofu into small pieces for even cooking.
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Sauté the Aromatics: In a pan over medium heat, add a splash of oil and sauté the sliced red onions and minced garlic until they become fragrant and golden brown.
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Add Water: Pour in enough water to create a light broth, ensuring there’s enough liquid to cook the vegetables without drying out.
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Cook the Broccoli and Tofu: Once the water reaches a gentle boil, add the broccoli florets and cubed tofu. Season the mixture with salt and a touch of brown sugar to enhance the flavors. Allow it to simmer until the broccoli is tender yet retains its vibrant green color.
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Taste and Serve: Before serving, taste the broth and adjust the seasoning as necessary. Once the broccoli is perfectly cooked, remove the dish from heat and transfer it to a serving bowl. This dish is an ideal choice for your little ones, encouraging them to enjoy healthy vegetables in a fun and tasty way!
Nutritional Information (per serving)
Nutrient | Amount |
---|---|
Calories | 120 |
Protein | 8g |
Carbohydrates | 10g |
Dietary Fiber | 3g |
Total Fat | 5g |
Saturated Fat | 0.5g |
Sodium | 250mg |
Enjoy this nutritious dish that’s sure to be a hit with your family, especially for those budding vegetable enthusiasts!