Broccoli-Tofu Stir-Fry Recipe

Looking for an easy Broccoli-Tofu Stir-Fry recipe? Learn how to make Broccoli-Tofu Stir-Fry using healthy ingredients.


Submitted by izollie

Makes 4 servings



Simple meatless stir-fry of broccoli and tofu has a subtle yet addictive sauce. Cooking Light December 2001 Yield 4 servings of 1 cup stir-fry and 1/2 cup rice.

Recipe Ingredients for Broccoli-Tofu Stir-Fry

2 serving Soy Sauce
0.66 tbsp Toasted Sesame Oil
2 serving Wok Mei Oyster Flavored Sauce
200 grams Rice Vinegar
0.42 oz Cornstarch
1 serving Extra Virgin Olive Oil
0.05 oz Lite Mixture Salt
0.75 cup (8 fl oz) Water
3 cup flowerets Broccoli, Flowers (not broccoli florets)
1.5 tablespoon Garlic, Minced
1 package Extra Firm

Recipe Directions for Broccoli-Tofu Stir-Fry

  1. Prepare the rice according to package directions.

  2. While rice cooks, combine soy sauce, oyster sauce, cornstarch, rice vinegar and sesame oil in a small bowl, stirring with a whisk; set aside.

  3. Heat oil in large nonstick skillet or wok over medium-high heat. Add the tofu, and sprinkle with salt. Cook 8 minutes or until golden brown, tossing frequently. Remove tofu from pan, and keep warm. Add broccoli, water, and garlic to pan. Cover and cook 4 minutes or until crisp-tender, stiffing occasionally. Uncover, add soy sauce mixture and tofu, stirring gently to coat. Cook 2 minutes or until sauce thickens, stirring occasionally. Serve the broccoli over rice.

Categories

Main Dish, Asian

Nutrition Facts
Serving Size 270.0g
Amount Per Serving
Calories
191
Calories from Fat
105
% Daily Value*
Total Fat
11.7g
18%
Saturated Fat
1.5g
8%
Trans Fat
0.0g
Sodium
485mg
20%
Potassium
263mg
8%
Total Carbohydrates
10.8g
4%
Dietary Fiber
1.3g
5%
Sugars
1.0g
Protein
12.1g
Vitamin A 32% Vitamin C 83%
Calcium 10% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
83% confidence
B
  Good points
  • Low in sugar
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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