Lara Katz: Dreaming Up Delicious


Soy Baked Tofu with Broccoli, Edamame, And Lo Mein Recipe

A Nutritious, Easy and Delicious Monday (or any day) dinner

by: Lara Katz

Ever eat too much on the week-ends?  Feel gross by Monday and just want to eat something easy, healthy, and simple? I find myself making this delicious soy baked tofu dish with broccoli, edamame and lo mein most Mondays.

I think the tofu makes me think I am eating “clean” and the few ingredients makes it a great dinner for Monday nights when things are usually hectic as the week starts back up again. Feel free to substitute any vegetables you want for the edamame and broccoli. One final tip….if your kids are unfamiliar with eating tofu just tell them it is chicken. I mean why start up, it is Monday night after all and that is stressful enough.


1 package firm tofu, well drained
5 tablepoons low sodium soy sauce
1 tablespoon honey
1 tablespoon sesame oil
Stir Fry
1 package thick yellow lo mein
2 teaspoon canola oil
1 medium onion, chopped
2 cups broccoli, stems removed, florets cut in halves or quarters
1 cup frozen edamame, does not need to be defrosted
2 tablespoons low sodium soy sauce
1 tsp sesame oil

  Preheat oven to 450 F.

  Slice tofu in half and place on a paper towel lined plate. Cover with plastic wrap and place in refrigerator for at least 15 minutes or longer. Put something heavy on tofu to help drain water out.

  Meanwhile, prepare tofu marinade in a wide bottom medium size container. Once tofu has sat for at least 15 minutes, cut into small squares and place in marinade for at least 15 minutes or until ready to use.

  Place marinated tofu on a parchment lined baking sheet and bake at 450 for 20 minutes. Flip tofu after 10 minutes. If you want the tofu a bit crispy bake for an additional 5 minutes.

  Boil lo mein for 30-40 seconds. Drain, rinse and set aside.

  Mix 2 tablespoons soy sauce and 1 tsp sesame oil together.

  Heat 2 tsp of canola oil in medium size skillet over medium high heat. Tilt pan so oil covers entire surface. Add onion and stir fry for 3-5 minutes or until onion is tender but does not burn. Add broccoli and edamame to pan and cook an additional 5 minutes. 

  Add lo mein and soy sauce/sesame oil mixture to pan. Mix well. Add in baked tofu pieces. Mix well, cook an additional 2 minutes and serve warm.

Makes 4 servings

PS: For more family favourite recipes check out my homemade pizza recipe or carrot soup with multigrain pretzel rolls recipe.