Tofu and Broccoli Stir-Fry

Ready in 1 hour
5 avg, 2 review(s) 100% would make again

Top-ranked recipe named "Tofu and Broccoli Stir-Fry"

Share it:

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

Ingredients

Are you making this? 
3 c Broccoli; cut into bite-size
2/3 c Water
Nonstick spray coating
4 ts Cornstarch
1 ts Grd ginger
1 1/3 c Cooked brown rice; hot
1/2 c Onion; cut into wedges
1/4 ts red pepper; Crushed
2 tb Reduced-sodium soy sauce
1 c Fresh bean sprouts;
1 lb Tofu; fresh (bean curd) cut
2 tb Dry sherry;
2 cl Garlic; minced

Original recipe makes 4

Servings  

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

Calories Per Serving: 208 Get detailed nutrition information, including line-by-line nutrition insights?  Try BigOven Pro for Free for 14 days!

Date My private notes
Add your own private notes with BigOven Pro!

Recipe Links

Link in another recipe. What would you serve with this?

Reviews for Tofu and Broccoli Stir-Fry

I'd rate it:


sign in to add your comment

Tags


Reviews

Add yours!

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 2 years 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.
Poplawski 3 years ago
Add unlimited recipes. Organize in custom folders. Find recipes for your diet. Try BigOven Pro Free