In case you’ve been looking for Chinese language recipes with tofu, as registered dietitians, we will guarantee you that this Chinese language Sesame Tofu and Broccoli is tasty, wholesome and really easy to make that it’ll change into your go-to, busy weeknight dinner.

For years, we’ve seen that the majority do-it-yourself Asian recipes which might be simple to organize and flavorful are usually loaded with oil, including tons of fats and energy that make reducing weight tough, negating many well being advantages that include plant-based consuming. In actual fact, some recipes are simply as unhealthy as in the event you had ordered Chinese language take-out, which is infamous for packing on the kilos. As weight reduction consultants, we’re completely satisfied to say, not this one!

In case you’re like our shoppers, you’re keen on Chinese language meals and on a busy night time discover nothing simpler than ordering take-out, like Chinese language Sesame Tofu and Broccoli, however need to drop a number of kilos and don’t need your waistline to need to endure—particularly in the event you’re attempting to eat extra vegetarian meals and hoping to reap one of many potential advantages of consuming extra crops, weight reduction! We get it!

The reality is that our shoppers inform us that after consuming a Chinese language broccoli and tofu take-out meal, they really feel heavy and bloated. They wish to know what’s occurring and ask us if tofu actually will assist them to shed some pounds, like they’ve heard. They inform us that it’s definitely not making them really feel lighter like they hoped!

Can tofu aid you to shed some pounds?

In case you’re confused since you’ve heard consuming tofu helps with weight reduction however discovered that if you eat it typically, you achieve weight, right here’s what it’s essential know: Tofu can be an incredible weight reduction meals but when it’s ready the unsuitable method, its weight reduction advantages will be negated. Tofu itself is low in energy and incorporates an superior mixture of plant-based protein and fiber, which retains you fuller longer, so it will probably hold you glad with few energy. And in the event you swap it for meat-based meals, you’ll reduce your saturated fats danger, reducing your likelihood of coronary heart illness. Plus, tofu lowers your cholesterol and So that you higher consider we made positive that our Chinese language Sesame Tofu and Broccoli recipe is ready so that you simply reap all of those wholesome advantages—weight reduction ones included!)

Nonetheless, most individuals eat tofu that’s been ready in high-fat and high-calorie methods and don’t understand it. Most Chinese language recipes with tofu, like those at eating places (and even most recipes that you simply make at residence) fry the tofu to make it crispy in a thick layer of oil within the backside of the pan, which provides tons of fats and energy. When you could also be conscious {that a} fried meals wouldn’t be a low-calorie meals, you might assume it’s decrease in energy than meat. Nonetheless, tofu is sort of a sponge, and it sucks in all that fats and oil that it’s being ready with. This may be a lot increased in energy than a meat choice that isn’t fried—which may very well be why that whereas research present that consuming a plant-based weight loss plan is related to decrease physique weight, you might achieve weight in the event you’re consuming tofu ready this manner.

And most Asian recipes with tofu that don’t name for frying, normally add a number of oil once they sauté it or stir-fry it. So, whilst you begin off with a low-calorie, meals (about 52 energy with 6 grams protein per 3-ounce tofu serving) that fuels the metabolism, by the point it makes its option to your plate, it’s heavy and makes reducing weight tougher. That’s why how the tofu is ready issues relating to reducing weight!

Can tofu style good?

You’re most likely questioning if tofu can style good if it’s not dressed up with a number of fats and energy that make reducing weight tougher. The reply is YES! However right here’s what it’s essential know: tofu by itself has a really delicate taste and in reality, many individuals say it doesn’t style like something. This is usually a great point! Whereas some folks love the flavour of steamed tofu plain–or steamed with companions that don’t add tons of oil and are nice for making reducing weight simpler, like just a little heat dipping sauce, garlic sauce, a mix of rice wine vinegar and ginger, or balsamic vinegar, since tofu acts like a sponge, it’s an incredible car for delivering scrumptious flavors of something you add to it. And never every thing that tastes nice must be calorie-loaded or make weight reduction tougher.

In actual fact, since tofu is the right car for permitting different scrumptious flavors to shine, it’s even potential so as to add seasonings, together with spices that style nice, assist your physique to perform higher and that even pace your metabolism, just like the purple pepper flakes, which might be non-compulsory in our Chinese language Sesame Tofu and Broccoli!  (As a facet notice, tofu goes nice with broths and citrus juice, the latter which have unbelievable heath-boosting properties that assist your physique to perform higher so your metabolism is extra environment friendly. Plus, turmeric is fabulous in tofu scrambles, including a yellow colour and anti inflammatory advantages that make weight reduction simpler.

Plus, there’s a such factor as including only a small quantity of oil to the pan in order that the substances don’t keep on with it after which including your seasonings, and that’s what we do in our Asian recipe (under!)

You could get pleasure from these recipes with tofu:

Spiced Tofu Veggie Scramble

Barbeque Spice Rubbed Tofu

Or toss tofu in:

this Sweet & Savory Kale Salad with Creamy Avocado and Crunchy Almonds

or this Superfood Mason Jar Salad with Lemon Vinaigrette!

What did we consider tofu once we first tried it?

We’ll admit that the primary time we tried tofu once we had been first experimenting with vegetarianism, we didn’t assume it tasted like something however as we began to eat it extra typically, whereas we’d sometimes add a few of our favourite seasonings or make creations like this Chinese language Sesame Tofu and Broccoli, our style buds began to develop a zeal to determine tofu’s taste and we prefer it by itself or with just a little ginger and rice wine vinegar, and we love the feel of the tofu uncooked in addition to cooked! And whereas we aren’t vegans, we do admire consuming extra plant-based proteins and are so grateful to have tofu in our toolbox and effectively as this Chinese language Sesame Tofu and Broccoli recipe, particularly for weeknight dinners!

Chinese language Sesame Tofu and Broccoli Recipe



  • 2 teaspoons sesame oil
  • 4 cloves garlic, minced
  • 6 cups recent or frozen broccoli florets
  • 12-oz block agency tofu, cubed*
  • 2 tablespoons low sodium soy sauce
  • 3 tablespoons rice vinegar
  • 3 tablespoons sesame seeds
  • Sprint of purple pepper flakes (non-compulsory)
  • On the facet: 3 cups cooked brown rice (½ cup cooked per serving)**
  • * We life Dealer Joe’s Natural Sprouted Tofu Additional Agency Tofu and luxuriate in that it’s sprouted, which helps to make a few of its’ vitamins extra obtainable. The container is 15 ounces, so we typically save 3 ounces for one more meal.
  • **You should purchase pre-cooked brown rice or make a batch over the weekend to serve with this meal.
  1. Place broccoli florets in a microwave protected bowl and add a splash of water. Cowl and microwave for 2-3 minutes, till simply cooked by (this reduces the time wanted for cooking within the pan– will be achieved prematurely)
  2. In a saute pan or wok over excessive warmth, warmth the sesame oil. Add the broccoli and cubed tofu.
  3. Prepare dinner the garlic, broccoli, and tofu, stirring or tossing continuously, for about 5 minutes.
  4. Cut back the warmth to low and add the soy sauce, rice vinegar, and sesame seeds. In case you like issues spicy, add a touch of purple pepper flakes. Toss to coat every thing, then serve over the rice.
Diet info (with out brown rice): 173 energy, 10 grams fats, 1.8 grams saturated fats, 337 grams sodium, 10.5 grams carbs, 5.6 grams fiber, 14.3 grams protein

Diet info (with ⅔ cup brown rice per serving): Energy 313, 9 g fats, 2 g saturated fats, 0 mg ldl cholesterol, 365 mg sodium, 39 g carbs, 6 g fiber, 17 grams protein


Amongst many issues, we assist our shoppers to make their favourite meals more healthy so their physique features higher– they higher struggle illness and their metabolism is extra environment friendly. We additionally assist them to shed some pounds with out feeling disadvantaged.

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