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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 265.0
  • Total Fat: 12.8 g
  • Cholesterol: 0.0 mg
  • Sodium: 519.9 mg
  • Total Carbs: 21.0 g
  • Dietary Fiber: 4.9 g
  • Protein: 21.0 g

View full nutritional breakdown of Broccoli~Tofu Stir Fry calories by ingredient
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Broccoli~Tofu Stir Fry

Submitted by: LADYPHOENIX61

Introduction

Based on a Cooking LIght recipe I used regular long grain brown rice instead of boil in a bag and PLEASE make sure you use REAL oyster sauce instead of Dynasty for a much lower sodium level! Also, before browning the tofu, make sure it's well drained, then cubed and put in a zip lock bag with 2 Tbsp cornstarch. Shake and then brown in skillet in vegetable oil. This makes for restaurant-crispy tofu. This was my first experience with tofu and I'll be trying other recipes as well! Based on a Cooking LIght recipe I used regular long grain brown rice instead of boil in a bag and PLEASE make sure you use REAL oyster sauce instead of Dynasty for a much lower sodium level! Also, before browning the tofu, make sure it's well drained, then cubed and put in a zip lock bag with 2 Tbsp cornstarch. Shake and then brown in skillet in vegetable oil. This makes for restaurant-crispy tofu. This was my first experience with tofu and I'll be trying other recipes as well!
Number of Servings: 4

Ingredients

    1 cup long grain brown rice, uncooked
    2 Tbsp low sodium soy sauce
    2 Tbsp oyster sauce
    2&1/2 tsp cornstarch
    2 tsp rice vinegar
    2 tsp sesame oil
    1 lb firm tofu, drained and cut into 1/2 inch cubes
    1/4 tsp salt
    2 cups broccoli florets
    3/4 cup water
    1&1/2 Tbsp bottled minced ginger

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Directions

Cook rice according to package directions. Drain and set aside.
While rice is cooking, combine soy sauce and next 4 ingredients (soy sauce thru sesame oil) in a small bowl, stirring with a whisk; set aside.
Heat vegetable oil in a large nonstick skillet over medium high heat. Add tofu and sprinkle with salt. Cook 8 minutes or until golden brown, tossing frequently. Remove tofu from pan and keep warm.
Add broccoli, water and garlic to pan. Cover and cook 4 minutes or until crisp-tender, stirring occasionally. Uncover, add soy sauce mixture and tofu, stirring gently to coat. cook 2 minutes or until sauce thickens, stirring occasionally.
Serve over rice

MAKES 4 SERVINGS(1 CUP OF STIR FRY, 1/2 CUP RICE)

Number of Servings: 4

Recipe submitted by SparkPeople user LADYPHOENIX61.






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