Tofu with Garlic and Broccoli

Yield: 4 servings (serving size: 2 cups broccoli and 1/2 cup tofu mixture)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 218
  • Calories from fat: 47%
  • Fat: 11.3g
  • Saturated fat: 1.9g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 5.8g
  • Protein: 14.9g
  • Carbohydrate: 21.1g
  • Fiber: 9.3g
  • Cholesterol: 0.0mg
  • Iron: 6.6mg
  • Sodium: 673mg
  • Calcium: 219mg

Ingredients

  • 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

Preparation

  1. 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.
  2. Combine soy sauce and next 3 ingredients; stir well, and set aside. Combine 1/4 cup water and cornstarch; stir well, and set aside.
  3. 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.
  4. Steam broccoli, covered, for 3 minutes or until crisp-tender. Remove from heat; set aside.
  5. 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.
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