Broccoli-Tofu Stir-Fry

Broccoli-Tofu Stir-Fry Recipe
Randy Mayor; Melanie J. Clarke
This simple meatless stir-fry of broccoli and tofu has a subtle yet addictive sauce. To cut preparation time, use precut broccoli florets. They're near the salad greens in the supermarkets.


4 servings (serving size: 1 cup stir-fry and 1/2 cup rice)

Recipe from

Cooking Light

Nutritional Information

Calories 451
Caloriesfromfat 17 %
Fat 8.3 g
Satfat 1.4 g
Monofat 2.6 g
Polyfat 3.8 g
Protein 16.2 g
Carbohydrate 78 g
Fiber 4.4 g
Cholesterol 0.0 mg
Iron 2.8 mg
Sodium 581 mg
Calcium 87 mg


1 (3 1/2-ounce) bag boil-in-bag brown rice
2 tablespoons low-sodium soy sauce
2 tablespoons oyster sauce
2 1/2 teaspoons cornstarch
2 teaspoons rice vinegar
2 teaspoons dark sesame oil
2 teaspoons vegetable oil
1 pound firm tofu, drained and cut into 1/2-inch cubes
1/4 teaspoon salt
2 cups broccoli florets
3/4 cup water
1 1/2 tablespoons bottled minced garlic


Cook the rice according to package directions.

While rice cooks, combine soy sauce and the next 4 ingredients (soy sauce through sesame oil) in a small bowl, stirring with a whisk; set aside.

Heat vegetable oil in a large nonstick skillet 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, stirring occasionally. Uncover; add soy sauce mixture and tofu, stirring gently to coat. Cook 2 minutes or until sauce thickens, stirring occasionally. Serve the broccoli mixture over rice.

December 2001
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