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
Our healthy sandwich recipes, salad recipes and dip recipes...
If you’re trying to slim down, try adding foods to your diet...
There’s no “magic bullet” for preventing high blood pressure...
Enjoy the world’s healthiest diet with these delicious...
If you’re feeling blue—or want to ward off feeling that way—...
Sunscreen helps keep your skin healthy and beautiful,...
When you’re trying to slim down, a high-fiber, low-calorie...
Research shows that a compound in chiles, called capsaicin,...
You can still enjoy the delicious summertime flavor of...
Skip the frozen veggie burgers and make your own vegetarian...
Healthy pasta dishes are at the heart of Italian cuisine....
Low-fat cottage cheese is a healthy addition that adds...
Make a delicious Easter brunch or dinner this year with our...
Berries and other spring fruit star in our healthy Easter...
If you’re entertaining this Easter or bringing a dish to...
Make your Passover meal light and healthful with some of our...
- Ease of Preparation
- Total Time
- 30 minutes or less
- May/June 2010