This is a tasty vegetarian meal that even meat-eaters will love. Tofu is a versatile protein that takes on the flavors of the foods it’s cooked with. Like all soy foods, tofu is very heart-healthy, in part because it is often used as a replacement for meats that may be high in saturated fat or cholesterol. Broccoli is a member of the cruciferous family of vegetables, which are known for their role in cancer prevention. It is also very high in insoluble fiber, which helps to keep the colon healthy. The protein and fiber make this dish very filling on its own, but you may also choose to add a whole grain, such as quinoa or brown rice.
Active Time: 30 minutes
Total Time: 30 minutes
- 1/2 cup vegetable broth or reduced-sodium chicken broth
- 1/4 cup dry sherry (see Note) or rice wine
- 3 tablespoons reduced-sodium soy sauce
- 3 tablespoons cornstarch, divided
- 2 tablespoons plus 1 teaspoon sugar
- 1/4 teaspoon crushed red pepper, or more to taste
- 1 14-ounce package extra-firm water-packed tofu, drained
- 1/4 teaspoon salt
- 2 tablespoons canola oil, divided
- 1 tablespoon minced garlic
- 1 tablespoon minced fresh ginger
- 6 cups broccoli florets
- 3 tablespoons water
- Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside.
- Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate.
- Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.
Per serving: 258 calories; 13 g fat (1 g sat, 9 g mono); 0 mg cholesterol; 23 g carbohydrates; 7 g added sugars; 14 g protein; 4 g fiber; 544 mg sodium; 539 mg potassium.
Recipe courtesy of eatingwell.com.