Stir-Fried Tofu & Broccoli in Peanut Sauce

14 30 556
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
1/4 tsp 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 556
Calories from fat 204
Calories from saturated fat 34
Total Fat 22.7 g
Saturated Fat 3.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.4 g
Monounsaturated Fat 10.6 g
Cholesterol 0.2 mg
Sodium 218 mg
Potassium 727 mg
Total Carbohydrate 65 g
Dietary Fiber 6.5 g
Sugars 7.6 g
Protein 25.9 g

Dietary servings

Per Portion


Grain 1.4
Meat Alternative 1.5
Vegetables 1.8

Energy sources


Pygal45%466.50039660982554180.2438525914493337%316.08351808397975255.1227564195043819%331.48169519573446121.8834040800559345%37%19%CarbohydratesFatProtein

Meal Type(s)

Main




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