Tofu & Broccoli Stir-Fry

14 25 246
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
Tofu & Broccoli Stir-Fry
Health Rating

Ingredients


1/2 cup Vegetable stock/broth (or reduced-sodium chicken broth)
1/4 cup Sherry, dry (or rice wine)
3 tbsp Soy sauce, low sodium
3 tbsp Cornstarch (divided)
2 tbsp Granulated sugar
1 tsp Granulated sugar
1/4 tsp Red pepper flakes (or more to taste)
397 gm Tofu, silken, extra firm (water packed, drained)
1/4 tsp Salt
2 tbsp Canola oil (divided)
1 tbsp Garlic (minced)
1 tbsp minced Ginger root
6 cup Broccoli florets
3 tbsp Water

Instructions


Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.

Cut tofu into ¾-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.

Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.

Ingredient Note: Sherry is a type of fortified wine originally from southern Spain. Don't use “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, get dry sherry that's sold with other fortified wines at your wine or liquor store.

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

Per Portion

Calories 246
Calories from fat 85
Calories from saturated fat 10.7
Total Fat 9.4 g
Saturated Fat 1.2 g
Trans Fat 0.2 g
Polyunsaturated Fat 3.8 g
Monounsaturated Fat 6.2 g
Cholesterol 0
Sodium 815 mg
Potassium 541 mg
Total Carbohydrate 24.8 g
Dietary Fiber 0.6 g
Sugars 8.9 g
Protein 11.4 g

Dietary servings

Per Portion


Grain 0.3
Meat Alternative 0.7
Vegetables 1.4

Energy sources


Pygal6%394.9033986606815592.2610750123374940%453.8458488959066172.736478581559334%322.41413439437963211.8714260765706919%338.96975495846107103.116387534087256%40%34%19%AlcoholCarbohydratesFatProtein
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