Broccoli-Tofu Stir-Fry

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.

Yield: 4 servings (serving size: 1 cup stir-fry and 1/2 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 451
  • Calories from fat: 17%
  • Fat: 8.3g
  • Saturated fat: 1.4g
  • Monounsaturated fat: 2.6g
  • Polyunsaturated fat: 3.8g
  • Protein: 16.2g
  • Carbohydrate: 78g
  • Fiber: 4.4g
  • Cholesterol: 0.0mg
  • Iron: 2.8mg
  • Sodium: 581mg
  • Calcium: 87mg

Ingredients

  • 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

Preparation

  1. Cook the rice according to package directions.
  2. 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.
  3. 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.
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