Stir-Fried Tofu and Broccoli with Brown Rice

11 30 451
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Stir-Fried Tofu and Broccoli with Brown Rice
Health Highlights


4 cup Broccoli, raw (trimmed, cut into florets)
1 1/2 cup Brown rice, medium-grain, dry (steamed)
2 tbsp Cooking wine (or dry sherry)
1/4 cup Corn flour, whole grain (divided: 4 tbsp + 1 tsp)
2 tbsp Granulated sugar (or caster sugar)
1 pepper(s) Red chili pepper (also chile or chilli) (halved, deseeded, finely chopped)
1 tsp Salt
2 tbsp Soy sauce
1 1/2 tbsp Sunflower oil
350 gm Tofu, silken, firm
1 small Yellow onion (brown, cut into thin wedges)


Cook rice in a rice cooker or over the stove in a pot: Wash rice thoroughly with cold water until water runs clear. Add the rice in a pot with 3 1/2 cups of water. Set the heat to high until the water boils. Return the heat to medium low, cover the pot and let it simmer until the rice cooks through.

Meanwhile, combine the 4 tbsp of cornflour and salt in a medium bowl. Add the tofu and toss to coat. Shake off excess.

Heat a wok or large non-stick frying pan over high heat. Add 1 tablespoon of oil and heat until just smoking. Add half the tofu and cook for 1 minute each side or until golden. Transfer to a plate. Repeat with remaining tofu.

Place the wine, soy sauce, sugar and extra cornflour in a small bowl. Stir until sugar dissolves and mixture is smooth.

Heat the remaining oil in the wok over high heat. Add the onion and stir-fry for 1 minute. Add the broccoli and chilli. Stir-fry for 2 minutes or until the broccoli is bright green and tender crisp. Add the tofu and wine mixture. Stir-fry for 1-2 minutes or until the tofu is heated through.

Divide rice and stir-fry among serving dishes to serve.

Nutrition Facts

Per Portion

Calories 451
Calories from fat 91
Calories from saturated fat 11.6
Total Fat 10.1 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.7 g
Monounsaturated Fat 4.2 g
Cholesterol 0
Sodium 1329 mg
Potassium 757 mg
Total Carbohydrate 77 g
Dietary Fiber 5.6 g
Sugars 10.9 g
Protein 15.1 g

Dietary servings

Per Portion

Grain 2.7
Meat Alternative 0.6
Vegetables 1.2

Energy sources


Meal Type(s)