BROCCOLI TOFU STIR FRY
Broccoli tofu stir fry recipe made in just one pan. A healthy alternative to takeout in a rich garlicky stir fry sauce with fresh broccoli florets.
Provided by Joy Shull
Categories Main Dish
Time 1h15m
Number Of Ingredients 8
Steps:
- Drain the cubed tofu and pat dry
- Place the tofu cubes in a bowl
- Add 3 tablespoons of cornstarch and toss gently to coat
- Heat a large skillet on medium high heat with 3 tablespoons of olive oil
- Pan fry the tofu for 10-15 minutes, until crispy on all sides
- Make one batch of the 3 ingredient stir fry sauce recipe linked in the recipe ingredients and shake to combine
- Add the broccoli, ginger, garlic, green onions and the homemade stir fry sauce to the skillet and sauté for 10-15 minutes, or until broccoli is desired texture
- Serve alone or over unsalted rice or stir fry noodles
Nutrition Facts : Calories 485 calories, Carbohydrate 67 grams carbohydrates, Cholesterol 0 milligrams cholesterol, Fat 19 grams fat, Fiber 15 grams fiber, Protein 20 grams protein, SaturatedFat 3 grams saturated fat, ServingSize 1, Sodium 924 milligrams sodium, Sugar 6 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 15 grams unsaturated fat
CHINESE TAKEOUT-STYLE TOFU AND BROCCOLI RECIPE BY TASTY
Here's what you need: firm tofu, vegetable oil, sesame oil, broccoli florets, vegetable broth, garlic cloves, grated ginger, soy sauce, agave syrup, rice vinegar, cornstarch, toasted sesame seeds, cooked white rice, sliced scallions
Provided by Camille Bergerson
Categories Dinner
Yield 4 servings
Number Of Ingredients 14
Steps:
- Wrap the tofu in 2 layers of paper towels and place on a plate. Put another plate on top of the tofu to weigh it down and microwave for 2-3 minutes, or until drained.
- After microwaving, carefully unwrap the tofu and slice into ½-1 inch cubes. Pat each cube dry.
- In a large nonstick skillet, heat the vegetable oil and 1 teaspoon of sesame oil over medium-high heat. Once the oil is hot, add the tofu and cook on all sides until golden brown, 2-4 minutes per side, then remove from the pan and set aside.
- Add broccoli to the hot pan with the vegetable broth. Cover and reduce the heat to medium-low. Steam for 5 minutes.
- Remove the lid and increase the heat to medium-high.
- Add the garlic, ginger, and remaining ½ teaspoon of sesame oil. Stir until softened.
- Add the soy sauce, agave, rice vinegar, and cornstarch slurry. Stir until thickened to your desired consistency. Add the sesame seeds and stir to incorporate.
- Return the tofu to the pan and toss to coat in the sauce.
- Serve over white rice and garnish with scallions and sesame seeds.
- Enjoy!
Nutrition Facts : Calories 244 calories, Carbohydrate 25 grams, Fat 11 grams, Fiber 5 grams, Protein 14 grams, Sugar 11 grams
TOFU AND BROCCOLI STIR FRY
This vegetarian, broccoli tofu stir-fry is delicious over brown rice or noodles.
Provided by Martha Stewart
Categories Food & Cooking Healthy Recipes Vegan Recipes
Time 40m
Number Of Ingredients 10
Steps:
- Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and another baking sheet; weight with canned goods. Let tofu drain, about 20 minutes.
- Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Drain; set aside.
- Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Transfer to paper towels.
- Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
- Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve topped with cashews.
BROCCOLI TOFU STIR-FRY
"I received this recipe from a friend when I was trying to eat more meatless meals," says Louisville, Kentucky's Denise Lee. "Much to my surprise, my family didn't mind the tofu and still ask me to make it all time."
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a nonstick skillet or wok, stir-fry the tofu, onions, ginger, garlic and pepper flakes in 3 teaspoons oil until onions are tender. Remove and set aside. In the same pan, stir-fry the broccoli coleslaw mix in remaining oil for 4-5 minutes. , Combine the peanut butter and teriyaki sauce; stir into coleslaw mix. Return tofu mixture to the pan. Stir-fry for 1-2 minutes or until heated through.
Nutrition Facts : Calories 276 calories, Fat 15g fat (3g saturated fat), Cholesterol 0 cholesterol, Sodium 526mg sodium, Carbohydrate 23g carbohydrate (10g sugars, Fiber 5g fiber), Protein 16g protein. Diabetic Exchanges
STIR-FRIED BROCCOLI AND MUSHROOMS WITH TOFU
This Asian-inspired dish is a quick fix for a delicious dinner. From Prevention® Healthy Cooking.
Provided by Betty Crocker Kitchens
Categories Entree
Time 30m
Yield 4
Number Of Ingredients 12
Steps:
- In a cup, whisk together the broth, all-fruit spread, soy sauce, sherry, and cornstarch. Set aside.
- Heat the oil in a large nonstick skillet over medium-high heat. Add the broccoli, garlic, and ginger and cook, stirring constantly, for 1 minute. Add the mushrooms and cook, stirring frequently, for 3 minutes, or until tender-crisp and lightly browned.
- Add the tomatoes and tofu and cook, stirring frequently, for 2 minutes, or until the tomatoes begin to collapse.
- Stir the cornstarch mixture and add to the skillet. Cook, stirring, for 2 minutes, or until the mixture boils and thickens.
Nutrition Facts : Calories 200, Carbohydrate 21 g, Cholesterol 0 mg, Fat 1/2, Fiber 5 g, Protein 12 g, SaturatedFat 1 g, ServingSize 1 Serving, Sodium 280 mg, Sugar 7 g, TransFat 0 g
TOFU AND BROCCOLI STIR FRY (MARTHA STEWART)
This recipe is from Martha Stewart's "Everyday Food". This stir-fry is delicious over brown rice or Asian noodles. To toast the cashews, spread them on a baking sheet and cook in a 350-degree oven for about 10 minutes. If you like a sweet-and-sour flavor, add 1 tablespoon of sugar to the sauce in step 4.
Provided by blucoat
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and another baking sheet; weight with canned goods. Let tofu drain, about 20 minutes.
- Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Drain; set aside.
- Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Transfer to paper towels.
- Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
- Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve topped with cashews.
TOFU AND BROCCOLI STIR-FRY
I got this recipe from a local grocery store. It is very simple, and lends itself to many variations and additions. The peanut sauce is nice as-is, but I added some chili-garlic sauce to it to give it some heat. I like my tofu very firm and crisp, so I drained it very very well before putting this together.
Provided by Vino Girl
Categories One Dish Meal
Time 15m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- In a small bowl, stir together the peanut butter, hot water, vinegar, and soy sauce (if you need to, put it in the microwave for 10 seconds to make it easier to mix).
- Warm the oil in a wok or large nonstick skillet over high heat.
- Add the broccoli and garlic and cook for 5 minutes, stirring constantly. Add in the tofu, and cook for an additional 5 minutes. Remove from heat.
- Mix in the sauce until the tofu and broccoli are well coated.
Nutrition Facts : Calories 222.9, Fat 13.8, SaturatedFat 2.5, Sodium 363.1, Carbohydrate 14.3, Fiber 5.2, Sugar 3.9, Protein 15.8
BROCCOLI TOFU STIR FRY RECIPE BY TASTY
Here's what you need: tofu, broccoli floret, olive oil, cornstarch, ginger paste, garlic, onion, sesame oil, low sodium soy sauce, cornstarch
Provided by Michelle Caligone
Categories Dinner
Time 30m
Yield 6 servings
Number Of Ingredients 10
Steps:
- Toss tofu cubes in cornstarch and mix. Then, heat up a large skillet on medium heat with olive oil, add tofu, and pan fry for 10-15 minutes, or until all sides are seared and crispy.
- Then, add ginger, garlic, and onions to the pan. Then, add broccoli florets and roast slightly on low heat.
- In a separate mason jar, add sesame oil, soy sauce, and cornstarch. Cover and shake well. Once done, add to the skillet on low heat, then increase to medium and stir.
- Serve atop white rice.
Nutrition Facts : Calories 388 calories, Carbohydrate 14 grams, Fat 34 grams, Fiber 3 grams, Protein 9 grams, Sugar 1 gram
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5/5 (88)Calories 425 per servingCategory Main Dishes
- In a saucepan, bring all the ingredients to a boil. Simmer for about 3 minutes or until the sauce is slightly syrupy. Remove the spices. Set aside.
- In a large skillet, brown the tofu in the oil. Add the broccoli and stir-fry for about 5 minutes over medium heat or until the broccoli is al dente. Add the onion and garlic and stir-fry for 2 minutes. Add the sauce and toss to combine. Cook for about 2 minutes. Serve over rice vermicelli. Garnish with the peanuts.
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- Combine all the marinade ingredients in a bowl and stir to mix well. Pour the marinade into the bag with the tofu. Press out as much air as possible and seal the bag. Gently swirl the bag around so all the tofu is coated with the marinade. Set aside, occasionally flipping as you finish your prep.
- Combine all the sauce ingredients in a medium-sized bowl. Stir until the cornstarch is dissolved.
- Cut the florets off the stalks of broccoli. If there is excess stem, peel it and cut it into 1/2” (1 cm) chunks. Wash them, drain them, and set them aside.
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- Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
- 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.
- 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.
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