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Tofu & Broccoli Stir-Fry

Tofu & Broccoli Stir-Fry
Tofu & Broccoli Stir-Fry

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.
Prep Time 15 mins
Cook Time 10 mins
Total Time 25 mins

Ingredients
  

  • cup vegetable broth or reduced-sodium chicken broth
  • cup dry sherry see 7/p or rice wine tablespoons reduced-sodium soy
  • sauce
  • 3 tablespoons cornstarch divided
  • 2 tablespoons plus 1 teaspoon sugar
  • ‘/• teaspoon crushed red pepper or more to taste
  • 1 14- ounce package extra-firm water- packed tofu drained
  • teaspoon salt
  • 2 tablespoons canola oil divided
  • 1 tablespoon minced garlic
  • 1 tablespoon minced fresh ginger
  • 6 cups broccoli florets
  • tablespoons water

Instructions
 

  • Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed
  • red pepper in a small bowl. Set aside.
  • Cut tofu into “/‹-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 table-
  • spoons 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.
  • 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 re- served 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

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: 1’/z
Exchanges: 1 vegetable, 1 carbohydrate (other), 1 medium-fat meat, 1’/z fat
Tip: Sherry is a type of fortified wine origi- nally from southern Spain. Don’t use “cook- ing
sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, get dry sherry
that’s sold with other forti- fied wines at wine or liquor stores.
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Tip: We used a Cajun spice blend that contains salt. If you have a blend without salt (check the
ingredients label), season the sauce with salt to taste.

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