Stir-Fried Tofu & Broccoli in Peanut Sauce

14 30 603
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 4
Stir-Fried Tofu & Broccoli in Peanut Sauce
Health Highlights

Ingredients


3 cup Broccoli, raw (florets)
1/4 cup Cilantro (coriander) (chopped)
2 clove(s) Garlic (minced)
2 tbsp Hoisin sauce, ready-to-serve
1 tbsp Olive Oil, Extra Virgin
4 tbsp Peanut butter, natural
1/4 cup Peanuts (chopped)
1 cup Peas Shoots
1 dash Hot sauce
1 medium pepper(s) Red bell pepper (sliced)
2 stalk(s) Green onion (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 603
Calories from fat 230
Calories from saturated fat 35
Total Fat 25.5 g
Saturated Fat 3.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.6 g
Monounsaturated Fat 10.1 g
Cholesterol 0.2 mg
Sodium 209 mg
Potassium 815 mg
Total Carbohydrate 64 g
Dietary Fiber 5.3 g
Sugars 6.9 g
Protein 32 g

Dietary servings

Per Portion


Grain 1.4
Meat Alternative 1.5
Vegetables 1.8

Energy sources


Pygal41%464.17711865806285170.2154242637400638%328.6176224558386266.1330709157790621%326.2759370571218125.6185358981978641%38%21%CarbohydratesFatProtein
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