Tofu & Broccoli Stir-Fry (Printer-Friendly Version) | Eating Well
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Tofu & Broccoli Stir-Fry

http://www.eatingwell.com/recipes/tofu_broccoli_stir_fry.html

From EatingWell:  May/June 2010

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.

4 servings, 1 1/4 cups each | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

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.

Nutrition

Per serving : 258 Calories; 13 g Fat; 1 g Sat; 9 g Mono; 0 mg Cholesterol; 23 g Carbohydrates; 14 g Protein; 4 g Fiber; 544 mg Sodium; 539 mg Potassium

1 1/2 Carbohydrate Serving

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

Tips & Notes