Best Broccoli And Tofu Stir Fry Recipes

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BROCCOLI AND TOFU STIR FRY



Broccoli and Tofu Stir Fry image

I like to serve this broccoli and tofu stir fry over white rice. If you don't have cashews, pecans or almonds will work as well.

Provided by stay@homemom84

Categories     World Cuisine Recipes     Asian

Time 30m

Yield 4

Number Of Ingredients 10

1 tablespoon peanut oil
4 cloves garlic, minced
1 red bell pepper, seeded and sliced into strips
2 crowns broccoli, cut into florets
⅓ cup chicken broth
3 tablespoons soy sauce
1 tablespoon dry sherry
2 teaspoons cornstarch
8 ounces extra firm tofu, diced
2 tablespoons cashew pieces

Steps:

  • Heat peanut oil in a wok or large skillet over high heat. Stir in garlic and cook for a few seconds until it begins to brown. Add the bell pepper and broccoli; cook until the pepper begins to brown and soften, about 5 minutes.
  • Stir together the chicken broth, soy sauce, sherry, and cornstarch until dissolved. Pour the sauce into the wok and bring to a boil. Stir in the tofu, and cook until hot, about 1 minute. Garnish with cashew pieces to serve.

Nutrition Facts : Calories 151.3 calories, Carbohydrate 13 g, Fat 8.4 g, Fiber 3 g, Protein 8.6 g, SaturatedFat 1.4 g, Sodium 756.9 mg, Sugar 3.2 g

TOFU AND BROCCOLI STIR FRY



Tofu and Broccoli Stir Fry image

This vegetarian, broccoli tofu stir-fry is delicious over brown rice or noodles.

Provided by Martha Stewart

Categories     Food & Cooking     Healthy Recipes     Vegan Recipes

Time 40m

Number Of Ingredients 10

1 package (14 1/2 ounces) firm tofu, drained, cut crosswise into 6 slabs (about 3/4 inch wide), each slab halved horizontally and cut into triangles
1 1/2 pounds broccoli, stalks trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size pieces
Coarse salt
2 tablespoons vegetable oil
3 tablespoons soy sauce
2 tablespoons rice vinegar
1/4 teaspoon red-pepper flakes
4 garlic cloves, minced
1 tablespoon cornstarch
1/2 cup cashews, toasted

Steps:

  • Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and another baking sheet; weight with canned goods. Let tofu drain, about 20 minutes.
  • Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Drain; set aside.
  • Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Transfer to paper towels.
  • Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
  • Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve topped with cashews.

TOFU AND BROCCOLI STIR FRY (MARTHA STEWART)



Tofu and Broccoli Stir Fry (Martha Stewart) image

This recipe is from Martha Stewart's "Everyday Food". This stir-fry is delicious over brown rice or Asian noodles. To toast the cashews, spread them on a baking sheet and cook in a 350-degree oven for about 10 minutes. If you like a sweet-and-sour flavor, add 1 tablespoon of sugar to the sauce in step 4.

Provided by blucoat

Categories     One Dish Meal

Time 40m

Yield 4 serving(s)

Number Of Ingredients 10

1 (14 1/2 ounce) package firm tofu, drained, cut crosswise into 6 slabs (about 3/4 inch wide), each slab halved horizontally and cut int
1 1/2 lbs broccoli, stalks trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size pieces
coarse salt
2 tablespoons vegetable oil
3 tablespoons soy sauce
2 tablespoons rice vinegar
1/4 teaspoon red pepper flakes
4 garlic cloves, minced
1 tablespoon cornstarch
1/2 cup cashews, toasted

Steps:

  • Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and another baking sheet; weight with canned goods. Let tofu drain, about 20 minutes.
  • Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Drain; set aside.
  • Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Transfer to paper towels.
  • Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
  • Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve topped with cashews.

HEALTHY EGGPLANT, BROCCOLI AND TOFU STIR-FRY IN GARLIC SAUCE



Healthy Eggplant, Broccoli and Tofu Stir-Fry in Garlic Sauce image

This is a stir-fry recipe I devised and now love. Be sure to press tofu to get rid of its water by pressing it, wrapped in paper towels or a clean towel, for 30 minutes to a few hours under heavy cookbooks.

Provided by hannahactually

Categories     Vegetable

Time 1h

Yield 3-4 serving(s)

Number Of Ingredients 12

2 -4 tablespoons sesame oil
1 large onion, diced
1 (16 ounce) package extra firm tofu, cubed
12 ounces broccoli
1 small-medium eggplant, sliced and cubed
8 garlic cloves, minced
2/3 cup chicken broth or 2/3 cup vegetable broth, heated
6 tablespoons rice wine vinegar
6 tablespoons reduced sodium soy sauce
2 tablespoons brown sugar
2 tablespoons cornstarch
2 tablespoons red pepper flakes, to taste

Steps:

  • In a bowl, prepare sauce: combine heated broth and cornstarch, stirring to dissolve. Add vinegar, soy sauce, brown sugar, and red pepper flakes (to taste). Set aside.
  • In another bowl, toss eggplant in a few shakes of salt. Let eggplant cubes sit in salt for 20-30 minutes, then rinse with water and pat dry. Doing this eliminates the slightly bitter taste eggplant sometimes has. Set prepared eggplant cubes aside.
  • Heat oil in a large skillet or wok on stovetop.
  • Add minced garlic and diced onion and fry until onion becomes golden or translucent.
  • Add broccoli and stir-fry about 2 minutes, adding more oil or broth if veggies begin to stick to pan.
  • Add cubed tofu and continue to cook 1-2 minutes; then add cubed eggplant and keep cooking 4-5 minutes, stirring to keep from sticking to the pan bottom.
  • Finally, turn heat down to medium or a simmer. Stir the sauce you've prepared, and then pour it into the pan. Continue to cook until the sauce thickens nicely.
  • Serve and enjoy!

HOT AND SPICY TOFU AND BROCCOLI STIR FRY



HOT AND SPICY TOFU AND BROCCOLI STIR FRY image

Categories     Soy     Vegetable     Stir-Fry     Vegetarian

Yield 2 servings

Number Of Ingredients 8

2 tablespoons hot sesame oil
1 cup cubed baked tofu
2 cups broccoli flowerets
1 teaspoon cornstarch, dissolved in 1/2 cup of water at room temperature
2 tablespoon tamari
1/4 teaspoon hot red pepper flakes (optional)
1 teaspoon grated fresh ginger
2 cloves garlic, minced

Steps:

  • In a medium saucepan, saute the tofu and broccoli in oil for 3 minutes over medium heat. Remove from the pan and place the mixture in a bowl. Combine the remaining ingredients in the pan. Cook on medium-low heat until simmering for 1 minute. Add the broccoli mixture and cook, covered, for 2 minutes. Stir well and serve with short-grain brown rice or Far East Rice Noodles.

TOFU AND BROCCOLI STIR-FRY



Tofu and Broccoli Stir-fry image

I got this recipe from a local grocery store. It is very simple, and lends itself to many variations and additions. The peanut sauce is nice as-is, but I added some chili-garlic sauce to it to give it some heat. I like my tofu very firm and crisp, so I drained it very very well before putting this together.

Provided by Vino Girl

Categories     One Dish Meal

Time 15m

Yield 2 serving(s)

Number Of Ingredients 8

1 tablespoon peanut butter
1 tablespoon hot water
1 tablespoon cider vinegar
1 tablespoon low sodium soy sauce
2 teaspoons sesame oil or 2 teaspoons canola oil
3 cups broccoli, chopped (fresh or frozen)
2 garlic cloves, minced
0.5 (16 ounce) package firm tofu, cut into small cubes

Steps:

  • In a small bowl, stir together the peanut butter, hot water, vinegar, and soy sauce (if you need to, put it in the microwave for 10 seconds to make it easier to mix).
  • Warm the oil in a wok or large nonstick skillet over high heat.
  • Add the broccoli and garlic and cook for 5 minutes, stirring constantly. Add in the tofu, and cook for an additional 5 minutes. Remove from heat.
  • Mix in the sauce until the tofu and broccoli are well coated.

Nutrition Facts : Calories 222.9, Fat 13.8, SaturatedFat 2.5, Sodium 363.1, Carbohydrate 14.3, Fiber 5.2, Sugar 3.9, Protein 15.8

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