Tofu & Broccoli Stir-Fry
- cup vegetable broth or reduced-sodium chicken broth
- cup dry sherry see 7/p or rice wine tablespoons reduced-sodium soy
- 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
- 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.
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. EatingVcll Hcalthicr Rccipcs 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.