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
Broccoli~Tofu Stir Fry
Submitted by: LADYPHOENIX61Introduction
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
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.
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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