If you’re not already a vegetarian, have you ever considered having one vegetarian meal a week? Or trying to eat healthier, meatless meals for a day?

This recipe is from the National Heart, Lung, and Blood Institute Keep the Beat™ Recipes: Deliciously Healthy Dinners cookbook . You can order the cookbook or view the recipes online . All the recipes include nutritional information, prep time, cooking time and number of servings. You can even register for your own account and create your own recipe box.

Recipe: Broccoli with Asian Tofu

I made a few tweaks:

• I used canola oil (instead of peanut oil) and canola oil cooking spray because that’s what I had on hand.
• I served with brown rice – I used the frozen packs of cooked rice that microwave in 3 minutes.
• I didn’t add the crushed red pepper.

Cooking experience:

It took about an hour from start to finish. I have to admit that I’m not a big fan of tofu; I don’t really like the texture or taste and I’ve never cooked it before.

I thought it had a lot of garlic – I don’t think I’ve ever put 8 cloves of garlic in anything I’ve cooked.

I used the same frying pan to sauté the broccoli and fry the tofu. I just wiped it clean with a wet paper towel.

There wasn’t a lot of reserve marinade left over, maybe about a tablespoon, so I used a rubber spatula to get every drop.

Rating: 3 out of 5

Me: “It’s not as bad as I thought. I like the crisp broccoli and charred tofu; it really did absorb the sauce well. I would cook it again if my husband asked for it.”

Husband: “I like the char-grilled taste, but I agree we could tone down the garlic a little. Sesame seeds + sautéed broccoli + pan-fried tofu = delightful texture. I’d rate it 4 out of 5. Leftovers the next day are still delicious. Yes, please cook this recipe again.”

Son: (takes one look) “I don’t like it.”

Are you changing your diet and eating healthier? Do you have any tips to get your kids to eat more vegetables ? Give this recipe a try and let us know what you think!