Stir-Fried Tofu and Broccoli with Brown Rice

Stir-Fried Tofu and Broccoli with Brown Rice

Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 4
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Ingredients


4 cup Broccoli (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)

Instructions


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 483  
Calories from fat 92  
Calories from saturated fat 11.8  
Total Fat 10.3  g
Saturated Fat 1.3  g
Trans Fat 0.0  g
Polyunsaturated Fat 3.7  g
Monounsaturated Fat 4.3  g
Cholesterol 0  mg
Sodium 1328  mg
Potassium 794  mg
Total Carbohydrate 81  g
Dietary Fiber 5.9  g
Sugars 11.0  g
Protein 15.9  g

Dietary servings

Per Portion


Grain 2.8
Meat Alternative 0.6
Vegetables 1.3

Energy sources


Pygal 0% 380.820134685 90.7545295718 67% 442.626501544 204.887138332 19% 306.506203779 154.430022846 13% 350.183675079 96.999637735 67% 19% 13% Alcohol Carbohydrates Fat Protein
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada