BROCCOLI TOFU STIR FRY
Broccoli tofu stir fry recipe made in just one pan. A healthy alternative to takeout in a rich garlicky stir fry sauce with fresh broccoli florets.
Provided by Joy Shull
Categories Main Dish
Time 1h15m
Number Of Ingredients 8
Steps:
- Drain the cubed tofu and pat dry
- Place the tofu cubes in a bowl
- Add 3 tablespoons of cornstarch and toss gently to coat
- Heat a large skillet on medium high heat with 3 tablespoons of olive oil
- Pan fry the tofu for 10-15 minutes, until crispy on all sides
- Make one batch of the 3 ingredient stir fry sauce recipe linked in the recipe ingredients and shake to combine
- Add the broccoli, ginger, garlic, green onions and the homemade stir fry sauce to the skillet and sauté for 10-15 minutes, or until broccoli is desired texture
- Serve alone or over unsalted rice or stir fry noodles
Nutrition Facts : Calories 485 calories, Carbohydrate 67 grams carbohydrates, Cholesterol 0 milligrams cholesterol, Fat 19 grams fat, Fiber 15 grams fiber, Protein 20 grams protein, SaturatedFat 3 grams saturated fat, ServingSize 1, Sodium 924 milligrams sodium, Sugar 6 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 15 grams unsaturated fat
CRISPY TOFU BROCCOLI STIR FRY
This crispy tofu broccoli stir fry is fast and easy, and I'm showing you how its possible to make crispy tofu at home without deep frying it. This vegetarian recipe makes just enough sauce to coat the tofu and broccoli so that they don't get soggy and still retain a crunch. Isn't that the real pleasure of eating a good stir fry?
Provided by Richa
Categories Side Dishes
Time 30m
Number Of Ingredients 17
Steps:
- Dab the tofu with a kitchen towel or paper towel to get rid of any extra moisture. Cut into 1/2 inch cubes and toss them in a mixture of cornflour, salt and pepper.
- Whisk together all the ingredients for the sauce and set aside.
- Heat oil in a non stick pan and spread the tofu pieces out so that they are evenly layered on the pan. Cook each side till its a light golden brown and remove from the pan. Don't worry if the tofu pieces stick to each other a bit. You can easily pull them apart once they are cooked and crispy.
- Heat oil in the same pan and once its hot, add garlic and ginger. Saute for a minute and add the broccoli florets. Cook them for a minute and pour the sauce into the pan. Stir fry for a minute or two on high heat to let the sauce thicken and then add the tofu. Quickly toss everything together and turn off the flame. Top with sesame seeds and green onions and serve.
Nutrition Facts : Calories 539 kcal, Sugar 12 g, Sodium 914 mg, Fat 13 g, SaturatedFat 5 g, Carbohydrate 84 g, Fiber 10 g, Protein 26 g, Cholesterol 1 mg, ServingSize 1 serving
THAI BROCCOLI TOFU STIR-FRY
This recipe originates from the Chicago Diner, a vegetarian restaurant. The directions for this are pretty vague. I'll update it once I have made it. If you make it before me, please share your experience.
Provided by Vino Girl
Categories One Dish Meal
Time 50m
Yield 4 serving(s)
Number Of Ingredients 24
Steps:
- Combine marinade ingredients in a bowl.
- Cube tofu and add to marinade; allow to sit for 30 minutes.
- Combine sauce ingredients except for oil; set aside.
- In a medium skillet, saute the vegetables and ginger in oil.
- Gradually stir in the marinated tofu cubes.
- Top with the peanut sauce, and serve over basmati rice.
- Garnish with chopped peanuts.
Nutrition Facts : Calories 734.6, Fat 58, SaturatedFat 11.1, Sodium 1470.3, Carbohydrate 34.2, Fiber 8.4, Sugar 13.1, Protein 30.6
TOFU STIR-FRY
Get children to help you chop the vegetables and make the sauce for this colourful, simple tofu stir-fry. It's perfect when you need a quick and easy family meal
Provided by Monaz Dumasia
Categories Dinner
Time 30m
Number Of Ingredients 14
Steps:
- Stir together the soy sauce, honey and vinegar in a bowl, then set aside.
- Pat the tofu chunks dry, then season well. Heat half the oil in a wok or large frying pan over a high heat. Fry the tofu for 5 mins until golden, stirring occasionally. Add the garlic and ginger and fry for 1 min more. Tip the tofu mixture into a bowl, pour over half the soy dressing and set aside.
- Add the remaining oil to the wok. Add the vegetables and cook for 5 mins until beginning to turn golden, then add a good splash of water and cook for 3-5 mins more until tender.
- Stir the cornflour and 1 tbsp water into the remaining soy dressing, then tip into the wok, allow to bubble for 30 seconds, stirring to coat everything in the sauce. Sprinkle over the spring onion, sesame seeds and coriander. Serve with rice.
Nutrition Facts : Calories 240 calories, Fat 12 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 16 grams carbohydrates, Sugar 12 grams sugar, Fiber 7 grams fiber, Protein 15 grams protein, Sodium 1.09 milligram of sodium
THAI-STYLE BROCCOLI WITH GARLIC
Make and share this Thai-Style Broccoli With Garlic recipe from Food.com.
Provided by skat5762
Categories Lunch/Snacks
Time 20m
Yield 4 serving(s)
Number Of Ingredients 5
Steps:
- Stir fish sauce with sugar until dissolved; set aside.
- Drop broccoli florets into a saucepan of boiling water.
- Cover and boil 2- 3 minutes.
- Drain.
- Heat oil in wok over medium heat.
- Add garlic and fry until golden and crisp, about 3 minutes. Drain on paper towel.
- Add fish sauce mixture to remaining oil.
- Add broccoli and stir until blended with seasonings and heated through.
- Turn out onto serving dish and top with garlic.
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