Tofu And Broccoli Stir Fry Recipes

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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.

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

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 FRIED RICE



Tofu and Broccoli Fried Rice image

Fried rice is the perfect weeknight meal: It requires minimal prep, simple pantry condiments and basic vegetables. Not to mention, it comes together quickly. Here, otherwise mild tofu is transformed into savory bites when cooked in soy sauce infused with aromatics, absorbing all of the rich, sweet-salty flavor and bringing depth to the dish. The rice seasonings are kept simple and bright with garlic and ginger, which allows the vegetables to shine. Use any mix of leftover vegetables: Cabbage, bell peppers and mushrooms are all great alternatives.

Provided by Kay Chun

Categories     weekday, weeknight, grains and rice, vegetables, main course, side dish

Time 25m

Yield 4 servings

Number Of Ingredients 16

5 tablespoons neutral oil, such as safflower or canola oil
2 tablespoons minced garlic
2 teaspoons minced fresh ginger
1/3 cup low-sodium soy sauce
2 tablespoons turbinado or granulated sugar
1 (14-to-16-ounce) package firm tofu, drained and cut into 1/2-inch cubes
Kosher salt and black pepper
1/4 cup chopped cilantro
1/2 cup finely chopped yellow onion
1 large carrot, peeled and thinly sliced into rounds
8 ounces broccoli, cut into 1-inch florets and stems thinly sliced (3 heaping cups)
4 cups cooked and cooled long grain white rice, preferably day-old
1 jalapeño or serrano chile, thinly sliced
1/2 cup thawed frozen peas
4 large eggs, beaten
1/2 cup thinly sliced scallions

Steps:

  • In a 12-inch nonstick skillet, heat 1 tablespoon of oil over medium. Add 1 tablespoon of the garlic and 1 teaspoon of the ginger, and stir until fragrant, 30 seconds. Add soy sauce, sugar and tofu, and season with salt and pepper. Cook, stirring occasionally, until sauce has been absorbed and tofu is nicely glazed, about 5 minutes. Stir in cilantro. Transfer tofu along with juices to a shallow plate.
  • In the same skillet, heat 2 tablespoons of oil over medium. Add onion and carrot, and season with salt and pepper. Cook, stirring occasionally, until softened, 3 minutes. Stir in remaining 1 tablespoon garlic and 1 teaspoon ginger until fragrant, 30 seconds. Add broccoli, season with salt and pepper, and cook, stirring occasionally, until broccoli is softened, about 3 minutes. Add rice, jalapeño and peas, and drizzle over 1 tablespoon of the oil. Season with salt and pepper, and cook, stirring occasionally, until well combined and rice is golden in spots, about 3 minutes.
  • Push rice mixture to one side of the skillet. To the empty side, add the remaining 1 tablespoon oil and eggs, and allow them to set a little before stirring. Cook until scrambled, 1 to 2 minutes. Stir egg into rice mixture, then stir in half of the scallions and half of the glazed tofu and any juices on the plate. Season with salt and pepper.
  • Divide the fried rice in bowls, and top each with some of the remaining glazed tofu. Garnish with the remaining scallions.

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.

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From eyesclosedcooking.com


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