Garlic Tofu with Broccoli Rabe
Intro to Garlic Tofu with Broccoli Rabe
I love this garlic confit topped tofu with braised broccoli rabe dish, an added bonus is that it’s loaded with nutrients. This meal is packed with protein, vitamins, and minerals that are essential for maintaining a healthy body.
Garlic confit is a key ingredient in this dish, and it is made by cooking garlic in oil at a low temperature until it becomes tender and sweet. Garlic is a great source of vitamins B6 and C, manganese, and selenium. It also contains a compound called allicin, which has been shown to have antibacterial and antiviral properties. Allicin has also been shown to help reduce blood pressure and lower cholesterol levels, making garlic a heart-healthy ingredient.
Tofu is another important ingredient in this dish. It is a versatile ingredient that is high in protein and low in calories. Tofu is made from soybeans and is a great source of iron, calcium, and magnesium. It is also a complete protein, meaning that it contains all nine essential amino acids that our bodies need. Studies have shown that consuming soy products can help reduce the risk of heart disease, breast cancer, and osteoporosis.
Broccoli rabe is a leafy green vegetable that is a member of the brassica family. This vegetable is high in vitamins A, C, and K, as well as folate and iron. It also contains sulforaphane, a compound that has been shown to have anti-cancer properties. Broccoli rabe is a low-calorie vegetable that is high in fiber, making it a great addition to any diet.
When combined, these three ingredients create a delicious and nutritious meal that is perfect for anyone looking for a healthy plant-based dish. Garlic Confit topped Tofu with Braised broccoli rabe is not only packed with flavor but is also loaded with nutrients that are essential for maintaining good health. This dish is a great way to get your daily dose of protein, vitamins, and minerals while enjoying a tasty and satisfying meal.
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How To Make Garlic Tofu & Braised Rapini
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Garlic Tofu with Broccoli Rabe
Servings: 4 people
Calories: 259kcal
I love this garlic confit topped tofu with braised broccoli rabe dish, an added bonus is that it's loaded with nutrients. This meal is packed with protein, vitamins, and minerals that are essential for maintaining a healthy body.
Print Recipe
Ingredients
Garlic Confit Tofu
- 16 oz tofu (1 pack) firm, pressed
- 3 Tbsp black vinegar
- 1 Tbsp mushroom powder
- 1 garlic confit recipe
- 1 Tbsp black garlic powder
- 1 lemon zest on Microplane zester
- 1 Tbsp parsley Italian flat leaf, chopped
Rapini
- 1 bunch rapini
- 5 garlic cloves sliced thinly
- 3 Tbsp olive oil extra virgin
- 1 ½ cups tomatoes cherry
- 1 Tbsp sweet soy sauce
- ½ cup vegetable stock
- ¼ tsp chili flakes
- 3 Tbsp parsley Italian chopped
- ¼ pine nuts toasted
Instructions
How to Make Garlic Confit Topped Tofu
- Pre-heat the oven to 450 F
- Press the tofu for 15 minutes.
- Slice the tofu into 6 rectangles
- Season both sides with mushroom powder
- Drizzle with black vinegar
- Bake for 15 minutes at 450.
- Allow the tofu to cool for 5 minutes
- Spread the garlic confit onto one side of the cooked tofu.
- Reduce the oven to 400 F and bake for another 10 – 15 minutes.
How to make Braised Broccoli Rabe.
- Preheat oven to 400 degrees.
- Bring a pot of salted water to a boil. Trim off the broccoli rabe stems. Prepare an ice bath.
- Plunge the broccoli rabe into boiling water. Blanch for 30-60 seconds, then transfer to the ice water to stop the cooking. Drain the broccoli rabe, squeezing it gently to remove excess water and pat dry with paper towels.
- Heat a large cast iron pan over medium heat. Add Extra Virgin Olive Oil, and sauté the sliced garlic to a golden brown. Remove them from the pan so they don’t burn.
- Using the same pan as the garlic, add cherry tomatoes to the pan, and give the pan a shake to roll the tomato around. Add a pinch of salt to the tomatoes. Cook on top of the stove for one minute then place the tomatoes in the oven.
- Cook the tomatoes for around five minutes, the skin should be chard and just starting to burst open.
- Add the garlic, rapini, red chili flakes, sweet soy sauce, and vegetable stock back into the pan.
- Place back into the oven until the broccoli rabe is tender and the liquid has reduced by half.
- Finish the broccoli rabe with lemon zest and pine nuts.
Notes
Nutritional values are estimates.
Nutrition
Calories: 259kcal | Carbohydrates: 17g | Protein: 14g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Sodium: 232mg | Potassium: 369mg | Fiber: 4g | Sugar: 6g | Vitamin A: 2385IU | Vitamin C: 28mg | Calcium: 227mg | Iron: 3mg
