Plain Pan-Seared Tofu and Broccoli
Crispy pan-seared firm tofu served alongside steamed broccoli florets. This is a straightforward, low-effort meal focused on clean, whole-food protein.
Prep
10 min
Cook
15 min
Total
25 min
Makes
2 servings
Created together. Shared with you.
Made by Kelli + Lila
Kelli created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
To store, place leftovers in an airtight container for up to 3 days in the refrigerator. Reheat the tofu in a hot skillet for 2 minutes to restore its crispiness.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Wrap the block of tofu in a…
- 01
Wrap the block of tofu in a…
Wrap the block of tofu in a clean kitchen towel and place a heavy plate on top. Let it drain for 10 minutes to remove excess moisture for better searing.
Allow: 10 minutes
Tap card to mark done - 02
Cut the pressed tofu into 1-inch (2
Cut the pressed tofu into 1-inch (2.5cm) cubes. Toss them gently in a bowl with olive oil, salt, and black pepper.
Tap card to mark done - 03
Heat a non-stick skillet over medium-high heat
Heat a non-stick skillet over medium-high heat. Add the tofu cubes in a single layer, ensuring they do not crowd the pan.
Tap card to mark done - 04
Sear the tofu for 3 to 4…
Sear the tofu for 3 to 4 minutes per side until each side is golden brown and slightly crisp. Remove from heat.
Look for: each side is golden brown and slightly crisp
Tap card to mark done - 05
Place broccoli florets into a steamer basket…
While the tofu is searing, place broccoli florets into a steamer basket over a pot of boiling water. Cover and steam for 5 minutes until tender-crisp and bright green.
Look for: tender-crisp and bright green
Tap card to mark done - 06
Plate the seared tofu next to the…
Plate the seared tofu next to the steamed broccoli. Drizzle the broccoli with extra virgin olive oil if desired and serve hot.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.