Tofu & Broccoli Stir-Fry
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.
- 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
- Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
- 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.
- 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.
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
More From EatingWell
On a weekend morning, there’s nothing better than a hot stack...
Skip the store-bought candies and make your own! Try our...
Whether you’re vegan or entertaining a vegan guest for...
Thanksgiving dinner isn’t complete without an apple pie or...
The season of decorative holiday cookies is one of the most...
Whether you're looking for a quick breakfast or a refreshing...
Sweet potato casserole is a traditional Thanksgiving side...
Chicken is always a favorite for anyone looking for a protein...
The tartness of fresh cranberries is a flavorful addition to...
Make your own pickles! Get the most out of summer’s bounty by...
A piping-hot bowl of soup is a satisfying meal for a cozy...
Our healthy carrot recipes will help you get your fill of...
In just 10 minutes, make a delicious Thanksgiving appetizer...
Don't let muffins fool you: they may sound healthy, but many...
When it’s chilly outside, there’s no better way to warm up...
Wake up with these delicious and healthy recipes for homemade...
- Ease of Preparation
- Total Time
- 30 minutes or less
- May/June 2010