Easy Broccoli Recipes

Tofu & Broccoli Stir-Fry

From EatingWell:  May/June 2010

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Your rating: None Average: 4.1 (243 votes)

We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Let it cook for several minutes without stirring to help it develop a little crust. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling.

"Wow--great sauce. I added shitake mushrooms, served over brown rice, and with scallions. Pretty much like the other person said--hey! great minds think alike : ) "

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Makes: 4 servings, 1 1/4 cups each

Active Time: 30 minutes

Total Time: 30 minutes

NUTRITION PROFILE

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Healthy weight | Heart healthy | High calcium | High potassium | Gluten free |

View Our Nutrition Guidelines »

INGREDIENTS

• 1/2 cup vegetable broth or reduced-sodium chicken broth
• 1/4 cup dry sherry (see Note) or rice wine
• 3 tablespoons reduced-sodium soy sauce
• 3 tablespoons cornstarch, divided
• 2 tablespoons plus 1 teaspoon sugar
• 1/4 teaspoon crushed red pepper, or more to taste
• 1 14-ounce package extra-firm water-packed tofu, drained
• 1/4 teaspoon salt
• 2 tablespoons canola oil, divided
• 1 tablespoon minced garlic
• 1 tablespoon minced fresh ginger
• 6 cups broccoli florets
• 3 tablespoons water

MORE HEALTHY RECIPE IDEAS

• $3 Diet Dinners
• Easy Stir-Fry Recipes
• Recipes for Umami Foods
• Easy Vegetarian Stir-Fry Recipes
• High-Fiber Vegan Recipes

YOU MIGHT ALSO LIKE

• Szechuan Tofu & Green Bean Stir-Fry
• Pineapple Tofu Stir-Fry
• Three-Pea, Cashew & Tofu Stir-Fry
• Stir-Fried Noodles with Green Tea
• Sweet & Sour Tofu

PREPARATION

1. Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
2. Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.
3. Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.

TIPS & NOTES

• Ingredient Note: Sherry is a type of fortified wine originally from southern Spain. Don’t use “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store.

NUTRITION

Per serving: 258 calories; 13 g fat (1 g sat, 9 g mono); 0 mg cholesterol; 23 g carbohydrates; 7 g added sugars; 14 g protein; 4 g fiber; 544 mg sodium; 539 mg potassium.

Nutrition Bonus: Vitamin C (168% daily value), Vitamin A (65% dv), Calcium (26% dv), Folate (23% dv), Magnesium (21% dv), Iron (17% dv), Potassium (15% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 vegetable, 1 carbohydrate (other), 1 medium-fat meat, 1 1/2 fat