Broccoli and Bok Choy with Baked Tofu

Makes 6 1-cup servings

This simple recipe is a delicious way to add healthful greens and soy to your diet. It is served with brown rice, but can also be served with pasta or Grilled Polenta.

2 teaspoons olive oil
1 small onion, finely chopped
2 cups broccoli florets
3 - 4 cups thinly sliced bok choy
2 tablespoons water
4 ounces baked tofu, cut into 1/2-inch cubes
¹/₄ teaspoon black pepper
2 - 3 teaspoons reduced-sodium soy sauce
6 cups cooked brown rice

Heat oil in a large non-stick skillet, then add onion and cook over high heat, stirring often, 2 to 3 minutes.

Add broccoli and bok choy and continue cooking, stirring constantly, for 2 minutes.

Stir in water, along with tofu, black pepper, and soy sauce. Cover and cook until broccoli and bok choy are just tender and tofu is heated through, about 3 minutes.

Serve over brown rice.

Per 1-cup serving (with 1 cup brown rice)

• Calories: 283
• Fat: 5.5 g
• Saturated Fat: 0.9 g
• Calories from Fat: 17.5%
• Cholesterol: 0 mg
• Protein: 10.1 g
• Carbohydrates: 49.5 g
• Sugar: 2 g
• Fiber: 7.9 g
• Sodium: 172 mg
• Calcium: 101 mg
• Iron: 2.1 mg
• Vitamin C: 24.6 mg
• Beta Carotene: 1085 mcg
• Vitamin E: 0.8 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.