Healthy Lifestyle Diets Vegetarian Recipes Healthy Vegetarian Dinner Recipes Healthy Vegetarian Stir Fry Recipes Tofu & Broccoli Stir-Fry 4.5 (25) 22 Reviews 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. By Stacy Fraser Stacy Fraser Stacy Fraser is an independent culinary professional based in Charlotte, Vermont. She was a kitchen manager at Burlington’s Penny Cluse Cafe for five years before joining the team at EatingWell, where she was test kitchen manager for 13 years. EatingWell's Editorial Guidelines Updated on April 22, 2024 Tested by Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Reviewed by Dietitian Sylvia Geiger, M.S., RD Reviewed by Dietitian Sylvia Geiger, M.S., RD As EatingWell’s former dietitian and nutrition advisor, Sylvia Geiger worked closely with the culinary and editorial team to ensure that our recipes are not only delicious, but also meet the nutrition parameters we have set for ourselves. EatingWell's Editorial Guidelines Rate PRINT Share Cook Time: 30 mins Total Time: 30 mins Servings: 4 Yield: 4 servings, 1 1/ cups each Nutrition Profile: High-Calcium Bone-Health Dairy-Free Healthy Aging Healthy Immunity Vegan Vegetarian Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 1/2 cup vegetable broth or reduced-sodium chicken broth 1/4 cup dry sherry (see Note) or rice wine 3 tablespoons reduced-sodium soy sauce 3 tablespoons cornstarch, divided 2 tablespoons plus 1 teaspoon sugar ¼ teaspoon crushed red pepper, or more to taste 1 14-ounce package extra-firm water-packed tofu, drained ¼ teaspoon salt 2 tablespoons canola oil, divided 1 tablespoon minced garlic 1 tablespoon minced fresh ginger 6 cups broccoli florets 3 tablespoons water Directions 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 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. 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. Tips 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. People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors. Originally appeared: EatingWell Magazine, May/June 2010 Rate It Print Nutrition Facts (per serving) 257 Calories 13g Fat 23g Carbs 14g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 1/4 cups Calories 257 % Daily Value * Total Carbohydrate 23g 8% Dietary Fiber 4g 14% Total Sugars 8g Added Sugars 7g 14% Protein 14g 28% Total Fat 13g 17% Saturated Fat 1g 6% Vitamin A 3242IU 65% Vitamin C 101mg 112% Folate 93mcg 23% Sodium 665mg 29% Calcium 259mg 20% Iron 3mg 18% Magnesium 86mg 21% Potassium 530mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved