As a good source of plant-based protein and calcium, tofu deserves to be given the royal treatment with a slick, salty-sweet miso butter. Broccoli and cucumber noodles round out the meal for a vibrant, healthy, and fast alternative to takeout.
Broiled Miso Butter Tofu with Sesame Broccoli and Cucumber Noodles
Ingredients
- 1 head broccoli, cut into florets
- 1 Tbsp (15 mL) toasted sesame oil
- 1 - 12 oz (350 g) pkg extra-firm tofu, drained, cut into 8 slabs, then halved diagonally into 16 triangles
- 2 Tbsp (30 mL) sweet white miso or brown rice miso
- 1 Tbsp (15 mL) unsalted butter or vegan butter, room temperature
- 1 Tbsp (15 mL) maple syrup
- 2 tsp (10 mL) apple cider vinegar
- 2 English cucumbers, shaved into ribbons using vegetable peeler or spiral slicer with shaving attachment
- 2 tsp (10 mL) white and/or black sesame seeds
- 1 fresh red chili, thinly sliced on diagonal
Nutrition
Per serving:
- calories220
- protein12g
- fat12g
- saturated fat3g
- trans fat0g
- carbohydrates17g
- sugars8g
- fibre4g
- sodium341mg
Directions
01
Arrange oven rack in top third of oven (about 6 in/15 cm from broiler). Preheat broiler.
02
On large baking sheet, toss broccoli with sesame oil. Broil for 8 to 10 minutes, or until tender. Place tofu triangles on top of broccoli.
03
In small bowl, mash miso, butter, maple syrup, and vinegar with fork until combined; roughly spread on tofu with back of a spoon. Broil for 5 to 10 minutes longer, until tofu is beginning to caramelize.
04
Serve tofu and broccoli on top of cucumber noodles or tangle cucumber noodles on top of tofu and broccoli, and garnish with sprinkle of sesame seeds and chili.
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
