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Tofu And Broccoli With Dipping Sauce

Ingredients
  Instant vegetable broth and seasoning mix 1 Ounce, dissolved in 3/4 cup for warm water
  Reduced sodium soy sauce 2 Teaspoon
  Firm tofu 1⁄2 Pound, cut into 12 equal rectangular pieces
  Plain dried bread crumbs 3⁄8 Cup (6 tbs) (1/3 Cup Plus 2 Teaspoons)
  Garlic powder 1⁄2 Teaspoon
  Chinese five spice powder 1⁄2 Teaspoon
  Frozen egg substitute 1⁄2 Cup (8 tbs), thawed
  Broccoli florets 1 Cup (16 tbs), blanched
  Scallion 2 Tablespoon (Green Onion)
Directions

GETTING READY
1. Preheat oven to 450 degrees f.

MAKING
2.Take a medium mixing bowl, mix together soya sauce, tofu , broth mix and coat well.
3.Refrigerate covered for 20 minutes to 2 hours.
4. Drain the tofu and keep the marinade aside.
5. Spray nonstick cooking spray on nonstick baking sheets.
6.Take a small mixing bowl and mix together garlic powder, bread crumbs, five spice powder.
7.Coat each piece of tofu with egg substitute and then dredge in bread crumb mixture.
8. Place on baking sheet. Repeat with all ingredients.
9. Bake for 5 minutes and trun the tofu and broccoli over until they become golden brown in color.

SERVING
10. Serve hot.

Recipe Summary

Difficulty Level: 
Medium
Cuisine: 
Asian
Course: 
Side Dish
Method: 
Baked
Interest: 
Holiday, Everyday
Restriction: 
Vegetarian
Ingredient: 
Broccoli
Preparation Time: 
15 Minutes
Cook Time: 
40 Minutes
Ready In: 
55 Minutes
Servings: 
2

Rate It

Your rating: None
4.18125
Average: 4.2 (16 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 287 Calories from Fat 117

% Daily Value*

Total Fat 13 g20.6%

Saturated Fat 2.1 g10.7%

Trans Fat 0 g

Cholesterol 1.3 mg0.4%

Sodium 1086.8 mg45.3%

Total Carbohydrates 23 g7.8%

Dietary Fiber 1 g4.1%

Sugars 4.8 g

Protein 21 g42.9%

Vitamin A 64.2% Vitamin C 141.5%

Calcium 33.2% Iron 23.3%

*Based on a 2000 Calorie diet

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Tofu And Broccoli With Dipping Sauce Recipe