Fully in season here in the Midwest now is broccoli, a practical little veggie that is so ubiquitous we often forget it is really a fall vegetable. We all think of carrots for eye health, but broccoli also contains carotenoid antioxidants that are good for our vision (even though no amount of veggies can rescue me from my nearsightedness, but that's beside the point...) Broccoli is also high in vitamin C - good for arming us against the impending cold season! Broccoli also provides lots of the phytonutrients sulforaphane and indoles, which may help prevent cancer. Sounds good, right? OK, on to the tasty stuff.
Zach is a very good sport about one-dish meals, and this is another one we like to whip up on busy work-nights. It's comforting, delicious, and such an efficient dish that it's very useful for evenings when leftovers are on the menu, but Zach arrives home grumpy from a long day at work at the hospital and decides he doesn't want leftovers after all. No problem! Tofu and broccoli are in the fridge!
Tofu and Broccoli (or Chicken and Broccoli)(Adapted from Cooking Light October 2012)
1/2 cup lower-sodium soy sauce
2 tablespoons cornstarch
2 tablespoons hoisin sauce
12-ounce boneless skinless chicken breasts OR 12 oz firm tofu, cut into 1" pieces
1 T olive oil
4 cups broccoli stems and florets, cut into bite sized pieces (if someone in your house doesn't like crisp-tender broccoli - like Zach - you can lightly steam the broccoli ahead of time before adding to the skillet)
1 cup thinly sliced onion
1/2 cup vegetable broth
2 teaspoons dark sesame oil
~ Combine soy sauce, cornstarch, and hoisin in a medium bowl.
~ Add chicken or tofu, and toss to coat.
~ Heat a large skillet over high heat. Add olive oil to pan, and swirl to coat. Remove chicken or tofu from marinade, reserving marinade. Add chicken or tofu to pan, and cook 2 minutes or until browned, stirring occasionally. Remove from pan and set aside.
~ Add broccoli and next 4 ingredients (through sesame oil) to pan; cook 4 minutes or until broccoli is crisp-tender, stirring occasionally.
~ Add reserved marinade to pan; bring to a boil. Cook 1 minute.
~ Add chicken or tofu to pan; cook 1 minute or until thoroughly heated.
~ Serve over quinoa!