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Tofu and Broccoli Stir-Fry

Recipes »  Main Dish  »  Stir-Fries

Try this Tofu and Broccoli Stir-Fry recipe, or contribute your own. "Tofu" and "Diabetic" are two of the tags cooks chose for Tofu and Broccoli Stir-Fry.

"My husband and I loved this dish! We are new to the world of tofu and were pleasantly surprised how good it was in this recipe. The recipe didn't specify how to cook the tofu so I marinated the tofu in some of the sauce, then sautéed it until it was browned. Then I removed it from the pan and followed the rest of the recipe, adding it back in at the end to warm. It turned out fantastic."

- proverbs31teacher

Cuisine: AmericanMain Ingredient: Tofu

(5, 2) 100% would make again (reviews)

74 people want to try | 90 have favorited


Ingredients

Ready in 30 minutes
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Servings          
Original recipe makes 4
3 cBroccoli; cut into bite-size
2/3 cWater
Nonstick spray coating
4 tsCornstarch
1 tsGrd ginger
1 1/3 cCooked brown rice; hot
1/2 cOnion; cut into wedges
1/4 tsred pepper; Crushed
2 tbReduced-sodium soy sauce
1 cFresh bean sprouts;
1 lbTofu; fresh (bean curd) cut
2 tbDry sherry;
2 clGarlic; minced

Tofu and Broccoli Stir-Fry Preparation

For sauce, stir together water, sherry, soy sauce, cornstarch, ginger, and red pepper; set aside. Spray a cold wok or large skillet with non-stick coating. Preheat the work or skillet over medium heat. Add garlic; stir-fry for 15 seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push vegetables from the center of the wok or skillet. Stir sauce; add to the center of the wok or skillet. Cook and stir till thickened and bubbly. Cook and stir for 1 minute. Stir vegetables into sauce; stir in tofu. Heat through. Serve with rice. Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD EXCHANGE + 1 1/2 VEGETABLE EXCHANGES + 1/2 FAT EXCHANGE Brought to you and yours by Nancy OBrion and her Meal-Master Source: Better Homes and Gardens Diabetic Cook Book. File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip

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Calories Per Serving: 208
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Tofu and Broccoli Stir-Fry Reviews

Give it a rating Would you make it again?   [please sign in to add your comment]
My husband and I loved this dish! We are new to the world of tofu and were pleasantly surprised how good it was in this recipe. The recipe didn't specify how to cook the tofu so I marinated the tofu in some of the sauce, then sautéed it until it was browned. Then I removed it from the pan and followed the rest of the recipe, adding it back in at the end to warm. It turned out fantastic.
1 years, 6 months, 1 weeks, 1 days, 12 hours, 37 minutes ago
I did not have bean sprouts so I substituted shredded cabbage and julienne carrots. Also I used Trader Joes General Tsao sauce instead of soy sauce. It was excellent and very healthy.
2 years, 10 months, 4 weeks, 23 hours, 14 minutes ago

Tags

  1. Diabetic
  2. Tofu
  3. Vegetarian
  4. Vegetables
  5. Main dishes
  6. Corn
  7. Bean
  8. Garlic
  9. Broccoli
  10. Onion
  11. Rice
  12. Sherry
  13. Soy Sauce
  14. Ginger
  15. Dinner

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