Stir-Fried Tofu & Broccoli in Peanut Sauce

Stir-Fried Tofu & Broccoli in Peanut Sauce

Health Rating
Prep Cook Ready in Servings
15 min 15 min 30 min 4
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Ingredients


3 cup Broccoli (florets)
1/4 cup Cilantro (coriander) (chopped)
2 clove(s) Garlic (minced)
2 tbsp Hoisin sauce, ready-to-serve
1 tbsp Olive oil
4 tbsp Peanut butter, natural
1/4 cup Peanuts (chopped)
1 cup Peas Shoots
1/4 tsp Hot sauce
1 medium pepper(s) Red bell pepper (sliced)
2 stalk(s) Green onion, scallion, ramp (chopped)
454 gm Tofu, regular, extra firm
2 tbsp Apple cider vinegar
1 cup White rice, medium-grain, dry (steamed)

Instructions


Pat tofu dry with paper towel; cut into 1-inch (2.5 cm) cubes. Set aside.

In small bowl, whisk together 1/4 cup (125 mL) water, peanut butter, hoisin sauce, vinegar and hot pepper sauce; set sauce aside.

In large skillet, heat oil over medium-high heat; stir-fry tofu, green onions and garlic until tofu is golden, 3 minutes.

Add broccoli and red pepper; stir-fry for 1 minute. Add 2 tbsp (25 mL) water; cover and steam until broccoli is tender-crisp, 1 minute. Add peanut sauce; cook, stirring, to heat through, 1 minute. Sprinkle with bean sprouts, coriander and peanuts.

Serve with rice.

Nutrition Facts

Per Portion

Calories 622  
Calories from fat 228  
Calories from saturated fat 31  
Total Fat 25.3  g
Saturated Fat 3.4  g
Trans Fat 0.0  g
Polyunsaturated Fat 6.7  g
Monounsaturated Fat 10.3  g
Cholesterol 0.2  mg
Sodium 192  mg
Potassium 835  mg
Total Carbohydrate 67  g
Dietary Fiber 5.8  g
Sugars 6.6  g
Protein 31  g

Dietary servings

Per Portion


Grain 1.5
Meat Alternative 1.5
Vegetables 1.9

Energy sources


Pygal 43% 465.835301913 176.769162238 37% 321.380502401 260.297909624 20% 328.305604143 124.093357596 43% 37% 20% Carbohydrates Fat Protein
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada