Sautéed Broccoli, Crispy Baked Tofu, Wild Rice (optional) and
Mediterranean Salad

Toffu and broccoli 1.png
Mediterranean Salad.png



Crispy Baked Tofu

  • 1 (14 ounce) package extra firm tofu, drained, pressed, and cut into 1-inch pieces

  • 1 tbsp soy sauce

  • 1 tbsp canola oil (or high-heat oil of choice)

  • 1 tbsp cornstarch

  • 1/4 tsp white pepper (or black pepper, if that's what you've got)


Sautéed Broccoli

  • 10 broccoli florets

  • Olive oil

  • Coarse salt

  • 1/2 cup water

  • 1 head garlic, peeled and roughly chopped


Wild rice

  • 1 cup wild rice

  • Olive oil

  • Salt

  • 2 cups of water


Mediterranean Salad

  • 1 head lettuce (green leaf, red leaf, or romaine), cut into thin strips

  • 1 chopped cucumber 

  • 1/2 cup tomatoes (chopped)

  • 1/2  onion (finely sliced)

  • 1/2 tsp black pepper

  • 1/2 tsp garlic powder

  • 2 tbsp extra virgin olive oil

  • 2 tbsp red wine or cider vinegar





Prepare the wild rice

  1. Place the wild rice in a fine-mesh strainer and rinse in the sink under cold running water. Shake to drain.

  2. Preheat a saucepan on the stove.

  3. Add 2 spoons olive oil, place the rice in the saucepan, and stir until it's coated with the oil.

  4. Add 2 cups of water along with the salt. Bring to a boil over high heat.

  1. When the water begins to boil, lower the heat to maintain a slow, steady simmer and cover the pan.

  2. Simmer for 45 minutes. Then check the rice. It should be chewy and some of the grains will have burst open. It may need an additional 10 to 15 minutes — keep checking the rice and shut off the heat once the grains are tender.

While the rice is cooking, prepare the tofu

  1. Preheat the oven to 400°F and line a baking sheet with parchment paper.

  2. Place the soy sauce, oil, cornstarch, and pepper into a medium bowl and stir well to a smooth marinade. Add the tofu and toss to coat it with the marinade.

  3. Arrange the tofu pieces in a single layer on the baking sheet.

  4. Bake for about 30 minutes, turning halfway through, until browned and crispy.

Prepare the sautéed broccoli

  1. Preheat a large pan.

  2. Add olive oil and then add the broccoli florets.

  3. Sautee for 3 minutes and then add the water and cover the pan.

  4. Cook for 5 minutes. Remove the cover, add salt and garlic, and mix gently.

  5. Cook for one more minute and remove from the stove if all the water has evaporated.

Prepare the salad

  1. In a large bowl, toss lettuce, cucumber, tomatoes, and onion.

  2. In a small bowl, whisk olive oil, vinegar, garlic powder and pepper.

  3. Pour dressing over salad mixture and toss.

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