Tofu and Broccoli Stir-Fry Recipe
Description: Elevate your dinner game with this delightful Tofu and Broccoli Stir-Fry recipe, perfect for busy weeknights or when you crave a healthy and satisfying meal. Bursting with flavors and textures, this dish promises to tantalize your taste buds and leave you wanting more. Prepare to be amazed by the delicious combination of tender tofu, crisp broccoli, and aromatic spices, all tossed together in a savory sauce that will have you reaching for seconds.
Recipe Category: Rice
Keywords: Soy/Tofu, Beans, Vegetable, Low Cholesterol, Healthy, < 30 Mins, Stove Top, Stir Fry
Cook Time: 9 minutes
Prep Time: 20 minutes
Total Time: 29 minutes
Servings: 4
Ingredients:
| Ingredient | Quantity |
|---|---|
| Water | 2/3 cup |
| Dry sherry | 2 tbsp |
| Reduced sodium soy sauce | 2 tbsp |
| Cornstarch | 4 tsp |
| Ground ginger | 1 tsp |
| Crushed red pepper flakes | 1/4 tsp |
| Garlic | 4 cloves |
| Broccoli | 2 cups |
| Onion | 1 large |
| Fresh bean sprouts | 1/2 cup |
| Tofu | 1 block |
| Brown rice | 1 1/3 cups |
Instructions:
-
Prepare the Sauce:
- In a small bowl, stir together water, sherry, soy sauce, cornstarch, ground ginger, and crushed red pepper flakes until well combined. Set aside for later use.
-
Prepare the Ingredients:
- Cut the tofu into bite-sized cubes.
- Chop the garlic cloves finely.
- Cut the broccoli into florets.
- Dice the onion.
- Rinse the fresh bean sprouts.
-
Heat the Wok or Skillet:
- Spray a cold wok or large skillet with non-stick coating.
- Preheat the wok or skillet over medium heat until it’s nice and hot.
-
Stir-Fry the Aromatics:
- Add the finely chopped garlic to the hot wok or skillet.
- Stir-fry the garlic for about 15 seconds until it becomes fragrant.
-
Cook the Vegetables:
- Add the broccoli florets to the wok or skillet.
- Stir-fry the broccoli for approximately 3 minutes until it starts to become tender.
- Next, add the diced onion to the wok or skillet.
- Continue to stir-fry for another 3 minutes until the onion becomes translucent.
- Add the fresh bean sprouts and stir-fry for an additional 1 minute until they are slightly wilted.
-
Prepare the Sauce:
- Push the vegetables to the sides of the wok or skillet, creating a space in the center.
- Give the sauce a quick stir to ensure all ingredients are well combined.
- Pour the sauce into the center of the wok or skillet.
-
Thicken the Sauce:
- Cook and stir the sauce until it thickens and becomes bubbly. This should take about a minute.
-
Incorporate the Ingredients:
- Once the sauce has thickened, stir the vegetables into the sauce until they are evenly coated.
- Add the tofu cubes to the wok or skillet, gently stirring to combine all the ingredients.
-
Heat Through:
- Allow the tofu and vegetables to heat through in the sauce, ensuring everything is nicely warmed.
-
Serve:
- Serve the flavorful Tofu and Broccoli Stir-Fry over a bed of cooked brown rice, allowing the delicious sauce to soak into the grains.
Nutritional Information (per serving):
- Calories: 387.9
- Fat Content: 6.5g
- Saturated Fat Content: 1g
- Cholesterol Content: 0mg
- Sodium Content: 341.6mg
- Carbohydrate Content: 62.8g
- Fiber Content: 5.1g
- Sugar Content: 4.9g
- Protein Content: 16g
Enjoy your culinary masterpiece, and savor each bite of this delightful Tofu and Broccoli Stir-Fry! 🥦🍲
