Broccoli Steaks with Tofu Fries - PCOS-Friendly Recipe

Servings: 4

Lunch

This Broccoli Steaks with Tofu Fries is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Ann Taylor Pittman Here's a fun meat-free twist on steak frites: lightly charred broccoli steaks with crunchy tofu sticks and Sriracha aioli for dunking.

Ingredients

1 (14-ounce) package water-packed extra-firm tofu, drained
1 1/2 pounds broccoli crowns
1/4 cup water
3/4 teaspoon kosher salt, divided
3 tablespoons cornstarch
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon paprika
1/2 teaspoon freshly ground black pepper
3 tablespoons canola oil
1/4 cup canola mayonnaise
1 1/2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
1 garlic clove, grated

Instructions

Place a large jelly-roll pan in oven. Preheat oven to 500 ° (leave pan in oven as it preheats).
Cut tofu crosswise into 4 (1/2-inch-thick) slabs. Arrange slabs on several layers of paper towels; cover with additional paper towels. Weight tofu down with a large skillet or roasting pan; let stand 5 minutes.
While tofu drains, place broccoli in a large microwave-safe dish. Add 1/4 cup water. Cover with plastic wrap; microwave at HIGH for 5 minutes. Uncover and cool slightly.
Uncover tofu; sprinkle evenly with 1/2 teaspoon salt. Cut each tofu slab lengthwise into 6 thin strips. Combine cornstarch and next 4 ingredients (through pepper) in a shallow dish. Gently dredge tofu in cornstarch mixture, gently shaking off excess.
Remove pan from oven. Add oil to pan; carefully tilt pan to coat evenly with oil. Add tofu to pan. Bake at 500 ° for 10 minutes.
Cut broccoli into 1-inch-thick "steaks." Remove pan from oven; carefully turn tofu over using a thin metal spatula, and move to one side of pan. Add broccoli to other side of pan. Bake at 500 ° for 10 minutes, turning broccoli after 5 minutes. Sprinkle with remaining 1/4 teaspoon salt.
Combine mayonnaise, Sriracha, and garlic. Serve with tofu and broccoli.

PCOS-Friendly Foods in This Recipe

This recipe contains the following foods that may benefit PCOS management: Broccoli.

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Frequently Asked Questions

Is Broccoli Steaks with Tofu Fries good for PCOS?

Yes, this Broccoli Steaks with Tofu Fries recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Lunch with PCOS?

Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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