Instant Pot Tofu and Broccoli Over Rice
Equipment
- InstaPot Pressure Cooker
Ingredients
Tofu Prep
- 14 oz extra-firm tofu pressed firmly
- 3 tbsp soy sauce low sodium; NO SODIUM BENZOATE
- 1 tsp Sriracha sauce optional; to taste, NO PRESERVATIVES
- 2 tsp rice wine vinegar NO PRESERVATIVES
Ginger Sauce
- 1/4 cup soy sauce low sodium; NO SODIUM BENZOATE
- 1/4 cup agave
- 2 tbsp water
- 1 1/2 tbsp Sriracha sauce to taste
- 1 tbsp Earth Balance Butter
- 1 tbsp rice wine vinegar
- 1 1/2 tbsp fresh ginger minced
Other ingredients
- 3 cups brown rice cooked
- 3 cups broccoli florets
Instructions
- Drain and cut the tofu into thick slices. Place several layers of paper towels down and lay the slices upon them. Place several additional layers on top and place a couple of cookbooks on top to press excess fluids out for at least half an hour. Cut the slices into 3/4 inch pieces and add to a Ziploc bag Add the other ingredients for the tofu prep and allow to marinate for 10-15 minutes. Toss the bag every couple of minutes.
- While the tofu is marinating, combine all the ingredients for the Ginger Sauce in a medium bowl. Set aside.
- Select the SAUTE setting on the Instapot and allow to heat to proper temperature. Add the Earth Balance Butter and toss in the tofu pieces. Brown the tofu on all sides, about 3-4 minutes total. Add in the Ginger Sauce and stir to combine. Select the Cancel setting.
- Secure the lid and set the setting for PRESSURE RELEASE to Sealing. Select the PRESSURE COOK setting to high pressure and cook time to 3 minutes.
- Once the timer goes off, perform a quick pressure release by carefully switching the PRESSURE RELEASE knob from Sealing to Venting.
- Add the broccoli and stir in the sauce to combine. Secure the lid and set the PRESSURE RELEASE knob to Sealing. Select the PRESSURE COOK to low and set time for 1 minute. Carefully perform another quick pressure release.
- In a small bowl, combine the cornstarch and water. Whisk well until completely smooth. Select the SAUTE setting and press the SAUTE button again until you reach LESS HEAT. Add the surry and gently stir to combine. Cook, stirring gently, until the sauce thickens, about 2-3 minutes.
- Divide the brown rice into 4 bowls (3/4 cup each). Ladle the tofu and broccoli over the rice and serve.
Notes
This recipe is high in FATS this recipe should not be for people on the 1000 or 1200-calorie plan. The sodium levels are high.
Nutrition with Essential Amino Acids
Nutrition Facts
Instant Pot Tofu and Broccoli Over Rice
Amount Per Serving (1.5 cup)
Calories 412.33
Calories from Fat 115
% Daily Value*
Fat 12.74g20%
Saturated Fat 2.27g14%
Sodium 1046.55mg46%
Potassium 701.13mg20%
Carbohydrates 48.66g16%
Fiber 8.76g37%
Sugar 3.39g4%
Protein 24.21g48%
Vitamin A 293.06IU6%
Vitamin B1 0.39mg26%
Vitamin B2 0.26mg15%
Vitamin B3 3.14mg16%
Vitamin B5 1.08mg11%
Vitamin B6 0.51mg26%
Vitamin C 63.38mg77%
Vitamin D 0µg0%
Vitamin E 0.36mg2%
Vitamin K 1.94µg2%
Calcium 818.94mg82%
Copper 0.52mg26%
Folate 47.82µg12%
Iron 4.72mg26%
Manganese 2.88mg144%
Magnesium 167.79mg42%
Phosphorus 383.04mg38%
Selenium 18.38µg26%
Zinc 2.92mg19%
Ess-Arginine 1712mg
Ess-Histidine 537mg
Ess-Isoleucine 1005mg
Ess-Leucine 1691mg
Ess-Lysine 1065mg
Ess-Methionine 304mg
Ess-Phenylalanine 1049mg
Ess-Threonine 931mg
Ess-Tryptophan 291mg
Ess-Valine 1114mg
* Percent Daily Values are based on a 2000 calorie diet.
