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Broccoli Steaks with Tofu Fries - PCOS-Friendly Recipe

Broccoli Steaks with Tofu Fries
Servings: 4
Lunch

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

  1. Place a large jelly-roll pan in oven. Preheat oven to 500 ° (leave pan in oven as it preheats).
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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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