Tofu & Broccoli Stir-Fry

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.

EatingWell Test Kitchen

Used by permission. (c) Eating Well, Inc.

Tofu & Broccoli Stir-Fry

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    Ingredients

    1/2 cup vegetable broth, or reduced-sodium chicken broth 1/4 teaspoon salt
    1/4 cup dry sherry, (see Note) or rice wine 2 tablespoons canola oil, divided
    3 tablespoons reduced-sodium soy sauce 1 tablespoon minced garlic
    3 tablespoons cornstarch, divided 1 tablespoon minced fresh ginger
    2 tablespoons plus 1 teaspoon sugar 6 cups broccoli florets
    1/4 teaspoon crushed red pepper, or more to taste 3 tablespoons water
    1 14-ounce package extra-firm water-packed tofu, drained

    directions

    Prep: 30 min Total: 30 min (Quick)
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    • 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.

    notes

    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 information

    Calories:
    258
    Fiber:
    4 g
    Fat:
    13 g
    Saturated Fat:
    1 g
    Carbohydrates:
    23 g
    Protein:
    14 g
    Sodium:
    544 mg
    Monounsaturated Fat:
    9 g
    Exchanges:
    1 vegetable, 1 carbohydrate (other), 1 medium-fat meat, 1 1/2 fat
    Cholesterol:
    0 g
    Carbohydrate Servings:
    1 1/2
    Potassium:
    539 mg
    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).
    Added Sugars:
    7 g
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