Tofu & Broccoli Stir-Fry

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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.

Cook Time:
30 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings, 1 1/ cups each

Ingredients

  • 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

  • ¼ teaspoon crushed red pepper, or more to taste

  • 1 14-ounce package extra-firm water-packed tofu, drained

  • ¼ teaspoon salt

  • 2 tablespoons canola oil, divided

  • 1 tablespoon minced garlic

  • 1 tablespoon minced fresh ginger

  • 6 cups broccoli florets

  • 3 tablespoons water

Directions

  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.

    Tofu & Broccoli Stir-Fry

Tips

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.

Originally appeared: EatingWell Magazine, May/June 2010

Nutrition Facts (per serving)

257 Calories
13g Fat
23g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 1/4 cups
Calories 257
% Daily Value *
Total Carbohydrate 23g 8%
Dietary Fiber 4g 14%
Total Sugars 8g
Added Sugars 7g 14%
Protein 14g 28%
Total Fat 13g 17%
Saturated Fat 1g 6%
Vitamin A 3242IU 65%
Vitamin C 101mg 112%
Folate 93mcg 23%
Sodium 665mg 29%
Calcium 259mg 20%
Iron 3mg 18%
Magnesium 86mg 21%
Potassium 530mg 11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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