Home PSP Health Promotion Broccoli and tofu sheet pan dinner

Broccoli and tofu sheet pan dinner

This is a fast recipe to make that can help cut down on our meat consumption. Add some rice or a salad to make this a bit more filling.


  •  1 head broccoli (at least 2 stalks)
  •  175 g or half a 350 g pkg extra firm tofu, diced
  •  Half a red onion, sliced
  •  2 tbsp (25 mL) sodium reduced soy sauce
  •  2 tsp (10 mL) sesame oil
  •  1 clove garlic, minced
  •  1 tsp (5 mL) minced fresh ginger
  •  1/2 tsp (2 mL) sriracha chili sauce or hot sauce (optional)
  •  1 tsp (5 mL) toasted sesame seeds (optional)


  1. Cut stalks from broccoli and peel. Cut broccoli top into small florets and chop peeled broccoli stem; place in a large bowl. Add tofu and red onion.
  2. Drizzle vegetables and tofu with soy sauce and oil. Add garlic, ginger and sriracha, if using. Toss well until everything is coated.
  3. Spread onto a parchment paper lined baking sheet. Roast in 400° F (200° C) oven for about 20 minutes or until golden. Remove from oven and return to bowl.
  4. Sprinkle with sesame seeds, if using, before serving.

Nutritional info per serving (1 of 3)

  • Calories: 140
  • Protein: 14 g
  • Sodium: 400 mg
  • Potassium: 480 mg
  • Total fat: 9 g
  • Saturated fat: 1 g
  • Cholesterol: 0 mg
  • Carbohydrates: 13 g
  • Fiber: 3 g
  • Sugars: 4 g
  • Added sugars: 0 g

For more recipes, check out the Heart and Stroke Foundation of Canada website.