Broccoli And Tofu Stir Fry Recipes

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BROCCOLI TOFU STIR FRY



Broccoli Tofu Stir Fry image

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

One batch of 3 ingredient Homemade Stir Fry Sauce
8 oz package of cubed tofu
3 tablespoons cornstarch
10 cloves of garlic, minced
1/4 cup minced fresh ginger
9 cups fresh broccoli florets
1 cup chopped green onions
unsalted white rice, for serving

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



Chinese Takeout-style Tofu And Broccoli Recipe by Tasty image

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

14 oz firm tofu
1 teaspoon vegetable oil
1 ½ teaspoons sesame oil, divided
3 cups broccoli florets
3 tablespoons vegetable broth
2 garlic cloves, minced
1 teaspoon grated ginger
¼ cup soy sauce
2 tablespoons agave syrup
1 tablespoon rice vinegar
1 tablespoon cornstarch, mixed with 1 tablespoon water
¹¹⁄₂ teaspoon toasted sesame seeds, plus more for serving
cooked white rice, for serving
sliced scallions, for serving

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



Tofu and Broccoli Stir Fry image

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

1 package (14 1/2 ounces) firm tofu, drained, cut crosswise into 6 slabs (about 3/4 inch wide), each slab halved horizontally and cut into triangles
1 1/2 pounds broccoli, stalks trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size pieces
Coarse salt
2 tablespoons vegetable oil
3 tablespoons soy sauce
2 tablespoons rice vinegar
1/4 teaspoon red-pepper flakes
4 garlic cloves, minced
1 tablespoon cornstarch
1/2 cup cashews, toasted

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



Broccoli Tofu Stir-Fry image

"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

1 package (12.3 ounces) silken reduced-fat extra-firm tofu, cubed
4 green onions, chopped
1 tablespoon minced fresh gingerroot
1 garlic clove, minced
1/4 teaspoon crushed red pepper flakes
4 teaspoons olive oil, divided
1 package (16 ounces) broccoli coleslaw mix
1/3 cup reduced-fat peanut butter
1/4 cup reduced-sodium teriyaki sauce

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



Stir-Fried Broccoli and Mushrooms with Tofu image

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

1/3 cup chicken or vegetable broth
1 tablespoon apricot all-fruit spread
1 tablespoon reduced-sodium soy sauce
1 tablespoon dry sherry
2 teaspoons cornstarch
1 tablespoon canola oil
1 large bunch broccoli, cut into small florets
4 cloves garlic, minced
1 tablespoon finely chopped fresh ginger
4 ounces mushrooms, sliced
1 cup halved cherry and/or yellow pear tomatoes
8 ounces firm tofu, drained and cut into 1/4" cubes

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)



Tofu and Broccoli Stir Fry (Martha Stewart) image

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

1 (14 1/2 ounce) package firm tofu, drained, cut crosswise into 6 slabs (about 3/4 inch wide), each slab halved horizontally and cut int
1 1/2 lbs broccoli, stalks trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size pieces
coarse salt
2 tablespoons vegetable oil
3 tablespoons soy sauce
2 tablespoons rice vinegar
1/4 teaspoon red pepper flakes
4 garlic cloves, minced
1 tablespoon cornstarch
1/2 cup cashews, toasted

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



Tofu and Broccoli Stir-fry image

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

1 tablespoon peanut butter
1 tablespoon hot water
1 tablespoon cider vinegar
1 tablespoon low sodium soy sauce
2 teaspoons sesame oil or 2 teaspoons canola oil
3 cups broccoli, chopped (fresh or frozen)
2 garlic cloves, minced
0.5 (16 ounce) package firm tofu, cut into small cubes

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



Broccoli Tofu Stir Fry Recipe by Tasty image

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

14 oz tofu, drained and pressed, then cubed
12 oz broccoli floret
⅓ cup olive oil
2 tablespoons cornstarch
1 tablespoon ginger paste
1 tablespoon garlic, minced
⅓ cup onion
½ cup sesame oil
½ cup low sodium soy sauce
¼ cup cornstarch

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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From ricardocuisine.com


11 QUICK BROCCOLI STIR FRY RECIPES | ALLRECIPES
Stir-Fried Kale and Broccoli Florets. Broccoli, kale, garlic, chile peppers, and sun-dried tomatoes are quickly stir-fried for a satisfying side dish. "This is a great combination of flavors," says home cook Kym Cox Surridge. "It's a beautiful dish with the bright red sun-dried tomatoes complementing the vivid greens."
From allrecipes.com


TERIYAKI TOFU AND BROCCOLI STIR FRY - FOODIECRUSH.COM
Stir fry for 2-3 minutes then add the broccoli and carefully pour in ¼ cup water, watching so it doesn’t splatter. Stir fry until the broccoli is crisp tender, 2-3 minutes. Pour in the teriyaki sauce, add the Mikimame beans and tofu to the wok, and stir fry, cooking for 3-4 more minutes. Top with scallions and sesame seeds and serve over rice.
From foodiecrush.com


TOFU BROCCOLI STIR FRY| HEALTHY PROTEIN RICH DISHES| TOFU RECIPES
Tofu Broccoli Stir Fry| Healthy Protein Rich Dishes| Tofu RecipesIf you love the pan used in the video, you can purchase it using the link belowhttps://amzn....
From youtube.com


TERIYAKI TOFU STIR FRY WITH BROCCOLI - WHOLESOME KITCHEN
2021-01-23 Set aside. Cook the tofu: heat 1 tablespoon of oil in the pan and then add the tofu and cook 2- 3 minutes on each side, until lightly browned. Make the stir fry: turn the heat to medium low and pour the sauce over the tofu. Let the sauce bubble (turn up the heat if need be) and thicken for about 1 - 2 minutes. Gently stir in the cooked broccoli.
From herwholesomekitchen.com


TOFU & BROCCOLI STIR FRY RECIPE - EYES CLOSED COOKING
2018-03-08 Directions. First, prepare the tofu. Place 3 paper towels on a flat surface and put the tofu blocks on top. Place another 3 paper towels on top of the tofu.
From eyesclosedcooking.com


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