Tofu with Garlic and Broccoli



4 servings (serving size: 2 cups broccoli and 1/2 cup tofu mixture)

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Nutritional Information

Calories 218
Caloriesfromfat 47 %
Fat 11.3 g
Satfat 1.9 g
Monofat 2.9 g
Polyfat 5.8 g
Protein 14.9 g
Carbohydrate 21.1 g
Fiber 9.3 g
Cholesterol 0.0 mg
Iron 6.6 mg
Sodium 673 mg
Calcium 219 mg


2 tablespoons vegetable oil, divided
1 (10.5-ounce) package firm tofu, drained and cut into 1-inch cubes
3 tablespoons low-sodium soy sauce
1 teaspoon sugar
1 teaspoon hoisin sauce
4 (1/4-inch-thick) slices peeled gingerroot
1 1/4 cups water, divided
1 tablespoon cornstarch
4 garlic cloves, minced
12 cups broccoli florets
1/4 teaspoon salt
4 garlic cloves, minced


Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat until very hot. Add tofu, and cook 6 minutes or until browned. Remove from skillet; set aside.

Combine soy sauce and next 3 ingredients; stir well, and set aside. Combine 1/4 cup water and cornstarch; stir well, and set aside.

Add 1 teaspoon oil to skillet, and place over medium-high heat until hot. Add 4 garlic cloves, and sauté 30 seconds. Add soy sauce mixture and remaining 1 cup water; cook 2 minutes. Add cornstarch mixture; bring to a boil, and cook 1 minute, stirring constantly. Return tofu to skillet, and cook for 1 minute or until thoroughly heated, stirring gently. Discard gingerroot. Spoon tofu mixture into a bowl; set aside, and keep warm. Wipe skillet dry with a paper towel.

Steam broccoli, covered, for 3 minutes or until crisp-tender. Remove from heat; set aside.

Heat remaining 2 teaspoons oil in skillet over medium-high heat. Add salt and 4 garlic cloves; sauté 1 minute. Add broccoli, and sauté 2 minutes. To serve, spoon tofu mixture over the broccoli.