Tofu and Broccoli Stir-Fry

By Logo inline

We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Let it cook for several minutes without stirring to help it develop a little crust. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling.

Tofu and Broccoli Stir-Fry
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 30 minutes

Ingredients
  • 1/2 cup vegetable broth or reduced-sodium chicken broth

  • 1/4 cup dry sherry (see Note) or rice wine

  • 3 tablespoons reduced-sodium soy sauce

  • 3 tablespoons cornstarch , divided

  • 2 tablespoons plus 1 teaspoon sugar

  • 1/4 teaspoon crushed red pepper , or more to taste

  • 1 14-ounce package extra-firm water-packed tofu , drained

  • 1/4 teaspoon salt

  • 2 tablespoons canola oil , divided

  • 1 tablespoon minced garlic

  • 1 tablespoon minced fresh ginger

  • 6 cups broccoli florets

  • 3 tablespoons water

Directions
  1. Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.

  2. Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.

  3. Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.

Ingredient Note: Sherry is a type of fortified wine originally from southern Spain. Don’t use “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, get dry sherry that’s sold with other fortified wines at your wine or liquor store.


Nutritional Facts

Servings
4
Serving Size
1 1/4 cups
Calories
257
Carbohydrates
23 g
Fat
13 g
Saturated Fat
1 g
Protein
14 g
Cholesterol
0 mg
Dietary Fiber
4 g
Potassium
530 mg
Sodium
651 mg
Yield
4 servings
1 1/4 cups each
Exchanges
1 vegetable
1 carbohydrate (other)
1 medium-fat meat
1 1/2 fat
Vitamin C
168% daily value
Vitamin A
65% dv
Calcium
26% dv
Folate
23% dv
Magnesium
21% dv
Iron
17% dv
Potassium
15% dv

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

eatingwell dinner asian healthy weight heart healthy low calorie low cholesterol low saturated fat high calcium high potassium diabetes appropriate spring summer fall winter all seasons stir-fry saute main dish vegetarian combination meal alcohol soy vegan gluten free soy/tofu beans/legumes easy