BROCCOLI TOFU STIR FRY RECIPES

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TOFU & BROCCOLI STIR-FRY RECIPE | EATINGWELL



Tofu & Broccoli Stir-Fry Recipe | EatingWell image

We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Let it cook for several minutes without stirring to help it develop a little crust. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling.

Provided by EatingWell Test Kitchen

Categories     Healthy Vegetarian Stir Fry Recipes

Total Time 30 minutes

Number Of Ingredients 13

1/2 cup vegetable broth or reduced-sodium chicken broth
1/4 cup dry sherry (see Note) or rice wine
3 tablespoons reduced-sodium soy sauce
3 tablespoons cornstarch, divided
2 tablespoons plus 1 teaspoon sugar
¼ teaspoon crushed red pepper, or more to taste
1 14-ounce package extra-firm water-packed tofu, drained
¼ teaspoon salt
2 tablespoons canola oil, divided
1 tablespoon minced garlic
1 tablespoon minced fresh ginger
6 cups broccoli florets
3 tablespoons water

Steps:

  • 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 3/4-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.

Nutrition Facts : Calories 257.3 calories, CarbohydrateContent 23.2 g, FatContent 13.2 g, FiberContent 4 g, ProteinContent 14 g, SaturatedFatContent 1.1 g, SodiumContent 664.7 mg, SugarContent 8.1 g

TOFU AND BROCCOLI STIR FRY RECIPE | MARTHA STEWART



Tofu and Broccoli Stir Fry Recipe | Martha Stewart image

This vegetarian, broccoli tofu stir-fry is delicious over brown rice or noodles.

Provided by Martha Stewart

Categories     Vegan Recipes

Total Time 40 minutes

Prep Time 25 minutes

Number Of Ingredients 10

1 package (14 1/2 ounces) firm tofu, drained, cut crosswise into 6 slabs (about 3/4 inch wide), each slab halved horizontally and cut into triangles
1 1/2 pounds broccoli, stalks trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size pieces
Coarse salt
2 tablespoons vegetable oil
3 tablespoons soy sauce
2 tablespoons rice vinegar
1/4 teaspoon red-pepper flakes
4 garlic cloves, minced
1 tablespoon cornstarch
1/2 cup cashews, toasted

Steps:

  • Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and another baking sheet; weight with canned goods. Let tofu drain, about 20 minutes.
  • Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Drain; set aside.
  • Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Transfer to paper towels.
  • Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
  • Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve topped with cashews.

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