I must say I have become a tofu lover. I cooked the tofu for a little longer to really firm it up. I used hoisin sauce instead of the oyster sauce and it was a little thick but still really good. I also used frozen broccoli and snap peas that I cooked separately and threw them in at the end along with the sauce. Quick, easy, healthy, and delicious!
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)
Videos:
Draining and Pressing Tofu
Draining and Pressing Tofu
More From Cooking Light
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
- 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.
Broccoli-Tofu Stir-Fry Recipe at a Glance
- COURSE: Main Dishes
- CONVENIENCE: Quick/Easy
- CUISINE: California, Pacific Northwest, Asian
- MAIN INGREDIENT: Tofu/Soy
- DIETARY CONSIDERATION: Low Cholesterol, Meatless
- COOKING METHOD: Wok/Stir-Fry
- PUBLICATION: Cooking Light
More Recipes for Main Dishes
-
Stir-Fried Moo Shu Vegetable Wraps
Cooking Light -
Peanut-Broccoli Stir-fry
Southern Living
advertisement
Find out what we've got cooking...
Get our Free Weekly Specials Newsletter filled with our favorite recipes, seasonal menus, and special features.


