Tofu & Broccoli Stir-Fry

Tofu & Broccoli Stir-Fry

28 Reviews
From: EatingWell Magazine, 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.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 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

Preparation

  • Active

  • Ready In

  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.
  • 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.
  • People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition information

  • Serving size: 1 1/4 cups
  • Per serving: 257 calories; 13 g fat(1 g sat); 4 g fiber; 23 g carbohydrates; 14 g protein; 93 mcg folate; 0 mg cholesterol; 8 g sugars; 7 g added sugars; 3242 IU vitamin A; 101 mg vitamin C; 259 mg calcium; 3 mg iron; 665 mg sodium; 530 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 other carbohydrate, 1 medium-fat meat, 1 1/2 fat

Reviews 28

October 21, 2015
profile image
By: EatingWell User
Excellent! This was delicious! I doubled the sauce and added water chestnuts. Served on rice. Also pressed the tofu so it had little to no moisture before dipping in cornstarch and pan frying. Pros: Easy,tasty
October 19, 2014
profile image
By: EatingWell User
I adapted this recipe to make it lower in sodium I adapted the recipe with the following substitutions: water in place of broth white wine instead of sherry 1 tbsp of Balsamic vinegar instead of soy sauce 1 tsp of sugar NO salt With these substitutions, the recipe was good for my husband's low sodium regime. It tasted delicious. I didn't even need to add salt for the rest of the family.
July 22, 2014
profile image
By: EatingWell User
Flavorful and fast I just made this and it came out very tasty! I have always wondered how to get my tofu to have that crisp crust, and now I know--cornstarch! I do recommend, however, that people press their tofu instead of simply patting dry. Just get two plates, sandwich the tofu in the middle and weight on top with a big book. It gets tons of water out. Also, I just used a random red wine I had lying around and reduced the sugar a lot (I don't even really think it needs any).
March 26, 2014
profile image
By: fruit.bat
I couldn't get the tofu to brown! I thought this recipe would have been a lot better if I could get the initial tofu-trying part down. Instead of frying, the cornstarch on my tofu just turned into this gelatinous goo. I left the tofu in the pan for far longer than recommended and couldn't get it to crust at all Cons: !
November 18, 2013
profile image
By: EatingWell User
Great Recipe This dish is SO GOOD! I have made it several times and love it more each time! Definitely one of our staples! I wish I could find more amazing recipes like this! Pros: Perfect combo of sweet, savory and a little spice Cons: Nothing!
August 07, 2013
profile image
By: EatingWell User
This recipe has nice flavor, but I think next time I would cut the sugar down, and if there was some way to cut back on the cornstarch? I guess arrowroot? Otherwise it is a good recipe to work with. We enjoyed it with egg noodles!
August 04, 2013
profile image
By: EatingWell User
Excellent use of broccoli! An awesome stir-fry. Neither my husband or I are big fans of broccoli, but this recipe makes it delish. SUBSTITUTIONS: I used pear juice instead of sherry, and rice noodles instead of egg noodles.
June 21, 2013
profile image
By: EatingWell User
Haven't tried this yet but it sounds very good. Would like to point out that unless Chinese egg noodles aren't made with eggs, (I don't know), serving this stir fry on them would make this NON-VEGAN. I'm very surprised that your editor recommended using egg noodles for a vegan dish...
May 02, 2013
profile image
By: EatingWell User
amazing and super easy! this recipe was so great. it didnt take me long at all to make, which is always a plus, and it had such a great flavor. next time im going to add some mushrooms to it too! The sauce was perfect...i didnt have vegetable broth (we make our own and didnt have time) so i just used a little water and it still was super flavorful and delicious! Pros: very easy and quick