Tofu and Broccoli Recipe

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


Submitted by calliecatwd

Makes 4 servings



Tofu carrots and broccoli stir fry

Recipe Ingredients for Tofu and Broccoli

3 c. broccoli
4 carrots
12 oz. extra firm tofu
1 onion cut in thin wedges
2 T. hoisin sauce
4 T. teriyaki sauce
2 T. oil
2 T. cornstarch
1 T. sugar

Recipe Directions for Tofu and Broccoli

Slice tofu into thin slices and cut in half. Marinate tofu in a mix of teriyaki sauce, sugar, and hoisin sauce. Bake about 20 minutes at 350 degrees on foil lined cookie sheet sprayed with Pam. Put oil in pan and saute onion till soft. Add carrot which has been sliced diagonally. Cover and cook 5 minutes. Add broccoli and cook till tender about 4 minutes. Mix cornstarch and water with reserved marinade. Add to pan and cook till thickened. Add tofu to veggie mix and serve.
Categories

Main Dish

Nutrition Facts
Serving Size 279.5g
Amount Per Serving
Calories
245
Calories from Fat
101
% Daily Value*
Total Fat
11.2g
17%
Saturated Fat
1.4g
7%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
891mg
37%
Potassium
643mg
18%
Total Carbohydrates
28.7g
10%
Dietary Fiber
4.5g
18%
Sugars
11.0g
Protein
10.8g
Vitamin A 156% Vitamin C 107%
Calcium 20% 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
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in manganese
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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