Kung Pao Tofu
From EatingWell: March/April 2008
Tofu and lots of fresh vegetables are stir-fried in just a bit of oil in this traditional Chinese dish. In the Sichuan province of China where this dish originates, the tofu wouldn't be deep-fried like it is so often in America. Similarly, in our version of this takeout favorite we stir-fry the ingredients in only a little bit of oil.
- 1 14-ounce package extra-firm water-packed tofu, rinsed
- 1/2 teaspoon five-spice powder, (see Shopping Tip), divided
- 1 tablespoon canola oil
- 1/2 cup water
- 3 tablespoons oyster-flavored or oyster sauce, (see Shopping Tip)
- 1/2 teaspoon cornstarch
- 12 ounces broccoli crowns, (see Ingredient Note), trimmed and cut into bite-size pieces (4 cups)
- 1 yellow bell pepper, cut into 1/2-inch dice
- 1 red bell pepper, cut into 1/2-inch dice
- 1 tablespoon minced fresh ginger
- 1 tablespoon minced garlic
- 2 tablespoons unsalted roasted peanuts
- 2 teaspoons hot sesame oil, (optional)
- Pat tofu dry and cut into 1/2-inch cubes. Combine with 1/4 teaspoon five-spice powder in a medium bowl.
- Heat canola oil in a large nonstick skillet over medium-high heat. Add tofu and cook, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer to a plate.
- Meanwhile, whisk water, oyster sauce, cornstarch and the remaining 1/4 teaspoon five-spice powder in a small bowl.
- Add broccoli, yellow and red bell pepper to the pan and cook, stirring occasionally, until beginning to soften, about 4 minutes. Add ginger and garlic and cook, stirring, until fragrant, about 30 seconds. Reduce heat to low, add the oyster sauce mixture and cook, stirring, until thickened, about 30 seconds. Return the tofu to the pan along with peanuts and stir to coat with sauce; stir in hot sesame oil (if using).
Tips & Notes
- Shopping tips: Five-spice powder is a blend of cinnamon, cloves, fennel seed, star anise and Szechuan peppercorns. Look for it in the spice section or with other Asian ingredients.
- Be sure to use “oyster-flavored” sauce (it's oyster-free) to make this vegetarian; both it and oyster sauce are found in the Asian-food section or at Asian markets.
- Ingredient note: Most supermarkets sell broccoli crowns, which are the tops of the bunches, with the stalks cut off. Although crowns are more expensive than entire bunches, they are convenient and there is considerably less waste.
Per serving: 200 calories; 11 g fat (2 g sat, 5 g mono); 0 mg cholesterol; 16 g carbohydrates; 12 g protein; 5 g fiber; 622 mg sodium; 528 mg potassium.
Nutrition Bonus: Vitamin C (230% daily value), Vitamin A (40% dv), Calcium & Folate (25% dv).
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 1 plant-based protein, 2 fat
More From EatingWell
In celebration of EatingWell's 10th anniversary we picked our...
These easy weeknight suppers are inspired by the bountiful...
Take advantage of summer's bounty of fresh produce with these...
Muffin tins are great for making more than just muffins,...
Use your charcoal grill or gas grill for more than just...
Potato salad is a favorite summer dish, but classic versions...
It’s no wonder that the Mediterranean diet is considered to...
Enjoy the world’s healthiest diet with these delicious...
Make your own pickles! Get the most out of summer’s bounty by...
Berries and fresh summer fruit star in our healthy homemade...
Pork tenderloin is an easy and healthy addition to your...
Our healthy pepper recipes, including recipes for bell...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
For a quick and healthy dinner, make one of our easy stir-fry...
While nothing quite beats eating quickly boiled or grilled...
From healthy blueberry muffins and blueberry pancakes topped...
- Type of Dish
- Main dish, vegetarian
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Vegetarian, soy
- Preparation/ Technique
- March/April 2008