Weeknight Dinners Web Premium SO13
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.
Tofu & Broccoli Stir-Fry Makes: 4 servings, 11/4 cups each Active time: 30 minutes | Total: 30 minutes Heart Health Diabetes Weight Loss Gluten Free 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. 1/2 cup vegetable broth or reduced-sodium chicken broth 1/4 cup dry sherry (see Tip) 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 waterpacked 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 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 mediumhigh 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. Per serving: 258 calories; 13 g fat (1 g sat, 9 g mono); 0 mg cholesterol; 23 g carbohydrate; 7 g added sugars; 14 g protein; 4 g fiber; 544 mg sodium; 539 mg potassium. Nutrition bonus: Vitamin C (168% daily value), Vitamin A (65% dv), Calcium (26% dv), Folate (23% dv), Magnesium (21% dv), Iron (17% dv), Potassium (15% dv). Carbohydrate Servings: 11/2 Exchanges: 1 vegetable, 1 carbohydrate (other), 1 medium-fat meat, 11/2 fat
