Ingredients:

• 1 (16 ounce) package extra-firm tofu
• 1 head broccoli, separated into florets
• 3 tablespoons sesame oil
• 3 tablespoons soy sauce
• 2 tablespoons cornstarch
• 1 1/2 tablespoons garlic powder
• 1 teaspoon ground ginger
• 1 1/2 tablespoons freshly ground black pepper

Directions:

1. Preheat the Oven: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or lightly grease it with cooking spray.
2. Prepare the Tofu: Drain the tofu and press it to remove excess water. Cut the tofu into bite-sized cubes and set aside.
3. Make the Marinade: In a large bowl, combine sesame oil, soy sauce, cornstarch, garlic powder, ground ginger, and freshly ground black pepper. Stir until smooth and well-combined.
4. Coat the Tofu: Add the tofu cubes to the bowl with the marinade. Gently toss the tofu in the mixture, ensuring all pieces are evenly coated.
5. Prepare the Broccoli: Separate the broccoli into florets and place them on the prepared baking sheet, making space for the tofu.
6. Bake the Tofu and Broccoli: Arrange the marinated tofu cubes on the baking sheet alongside the broccoli. Bake for about 25–30 minutes, flipping the tofu halfway through, until the tofu is crispy and the broccoli is tender.
7. Serve: Once the tofu and broccoli are cooked, remove from the oven. Serve hot as a main dish or alongside rice or noodles.

Nutritional Information (per serving):

Here is an estimated nutritional breakdown:

• Calories: 250-300 per serving (depending on portion size)
• Fat: 18g
• Carbs: 15g
• Protein: 15g

Enjoy this flavorful and nutritious meal!

Tofu: The Plant-Based Protein Powerhouse

Tofu, also known as bean curd, is made by coagulating soy milk and pressing the curds into solid blocks. Originating in China over 2,000 years ago, tofu is a staple in many Asian cuisines, particularly in dishes from East and Southeast Asia. It’s a highly versatile ingredient, prized for its ability to absorb flavors from marinades and sauces, making it ideal for a variety of cooking methods, from stir-frying to baking.

• Nutritional Benefits: Tofu is a great source of plant-based protein, making it an excellent choice for vegetarians and vegans. A 3-ounce serving of tofu provides about 8 grams of protein, along with essential amino acids. It’s also rich in iron, calcium (especially if fortified), and magnesium, all of which contribute to bone health. Tofu contains all nine essential amino acids, making it a complete protein source, similar to animal-based proteins.
• Health Considerations: In addition to being a great source of protein, tofu is also low in calories, making it a filling, nutritious choice for those looking to manage their weight. It’s also heart-healthy, as it contains polyunsaturated fats and has been linked to lower cholesterol levels when consumed as part of a balanced diet.
• Cooking with Tofu: While tofu can sometimes have a bland taste on its own, it readily absorbs the flavors of the ingredients it’s cooked with. In this recipe, marinating the tofu in a sesame oil and soy sauce mixture, combined with the umami from garlic and ginger, creates a flavor-packed dish. Baking the tofu helps to achieve a crispy, golden texture on the outside, while keeping it tender on the inside.

Broccoli: The Cruciferous Vegetable Packed with Nutrients

Broccoli, a member of the cruciferous vegetable family, is known for its high nutrient content and impressive health benefits. Like other cruciferous vegetables such as kale, cauliflower, and Brussels sprouts, broccoli is rich in vitamins, minerals, and antioxidants that support overall health.

• Health Benefits: Broccoli is an excellent source of vitamin C, an essential antioxidant that helps boost the immune system and promotes healthy skin. It also contains a significant amount of vitamin K, which plays a crucial role in bone health and blood clotting. Additionally, broccoli is high in fiber, which aids digestion and promotes a healthy gut.
• Sulforaphane: One of the standout compounds found in broccoli is sulforaphane, a powerful antioxidant that has been shown to have anti-inflammatory and anti-cancer properties. Sulforaphane is thought to support detoxification and help the body fight oxidative stress, making broccoli an excellent addition to a balanced diet.
• Culinary Uses: Broccoli is often enjoyed steamed, roasted, or stir-fried. In this recipe, the broccoli is roasted alongside the tofu, which enhances its flavor and texture. Roasting broccoli caramelizes its natural sugars, creating a slightly crispy edge while keeping the florets tender and flavorful.

The Flavorful Marinade: Sesame Oil, Soy Sauce, and Spices

The marinade in this recipe is what truly brings the dish together. By combining sesame oil, soy sauce, garlic powder, ginger, and black pepper, you create a rich, savory, and slightly spicy flavor profile that complements both the tofu and broccoli. Let’s break down the components of this flavorful marinade:

• Sesame Oil: Known for its nutty and aromatic qualities, sesame oil is a common ingredient in Asian cuisine. It adds a deep, rich flavor that pairs well with both tofu and vegetables. In addition to its flavor, sesame oil contains antioxidants and healthy fats, making it a heart-healthy cooking oil option.
• Soy Sauce: Soy sauce adds a savory, umami-rich flavor that enhances the overall taste of the dish. It’s a staple in many Asian-inspired recipes and acts as a natural seasoning for tofu. For those on a low-sodium diet, using a reduced-sodium soy sauce or tamari (a gluten-free alternative) is a great option.
• Garlic Powder and Ground Ginger: Garlic powder and ginger are key ingredients that infuse the dish with fragrant, earthy notes. Garlic adds a pungent, savory quality, while ginger imparts a warm, slightly spicy flavor that balances out the richness of the sesame oil.
• Black Pepper: Freshly ground black pepper provides a mild heat and enhances the other flavors in the marinade. It complements the garlic and ginger, adding depth to the dish without overwhelming the other ingredients.

Baking the Tofu and Broccoli: The Secret to Crispiness and Flavor

The baking method used in this recipe is key to achieving that perfect crispy texture for the tofu. By tossing the tofu in cornstarch before baking, you create a light, crispy coating on the tofu cubes that contrast beautifully with the tender interior. Baking the tofu at a high temperature (400°F or 200°C) ensures that the outside crisps up while the inside remains soft and flavorful.

Similarly, the broccoli florets roast to perfection, becoming tender while developing caramelized edges that enhance their natural sweetness. The combination of crispy tofu and roasted broccoli creates a satisfying texture contrast that makes this dish so enjoyable.

Serving Suggestions and Customizations

This dish can be enjoyed in several ways, depending on your preferences. Here are some ideas for how to customize and serve this recipe:

• Rice or Noodles: For a more filling meal, serve the tofu and broccoli over a bed of steamed rice or stir-fry noodles. The rice or noodles will absorb the savory marinade, making each bite even more flavorful.
• Spicy Kick: If you enjoy a bit more heat, consider adding red pepper flakes or a drizzle of sriracha sauce over the finished dish. The heat from the sauce will complement the ginger and garlic in the marinade.
• Add More Vegetables: Feel free to add additional vegetables such as bell peppers, carrots, or snow peas to the sheet pan when baking. This will increase the volume of the dish and provide more variety in texture and flavor.
• Vegan or Gluten-Free: This dish is naturally vegan and can be made gluten-free by ensuring that you use tamari instead of soy sauce.

Conclusion: A Flavorful, Nutritious Dish for All

Crispy Baked Tofu with Garlic Ginger Broccoli is a nutritious, flavorful, and versatile meal that can be adapted to suit a variety of tastes and dietary preferences. The crispy tofu, tender broccoli, and aromatic marinade come together to create a satisfying and balanced dish that is sure to please both plant-based eaters and meat lovers alike. Whether served on its own or paired with rice or noodles, this dish is a great addition to your repertoire of healthy, quick, and delicious meals.

The combination of tofu and broccoli provides a wealth of health benefits, from protein and fiber to antioxidants and vitamins. With minimal prep and cooking time, this dish is perfect for busy weeknights or meal prepping for the week ahead. Enjoy it with your favorite sides or as a standalone meal—either way, you’ll be savoring every bite.