Broccoli Tofu Stir Fry Recipes

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

Time 1h15m

Number Of Ingredients 8

Ingredients

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

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

Ingredients

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

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