TOFU AND BROCCOLI STIR FRY
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
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.
BROCCOLI, RED PEPPER & TOFU STIR FRY
This simple Broccoli, Red Pepper & Tofu Stir Fry is AMAZING! It's the perfect, healthy vegan dinner. It's also gluten-free, high-protein, and super easy to make.
Provided by Annie Markowitz
Categories Main Course
Time 20m
Number Of Ingredients 9
Steps:
- Drain tofu: wrap block of tofu in paper towel. Let tofu drain for about 15-20 minutes.
- While tofu is draining, whisk sauce ingredients together in a small bowl.
- Pour into large skillet and bring to a boil.
- Add in broccoli and cook over high heat until broccoli is bright green.
- Add in tofu and bell peppers and cook until broccoli turns a dark green color and the sauce is mostly evaporated.
STIR-FRIED BROCCOLI STALKS AND FLOWERS, RED PEPPERS, PEANUTS AND TOFU
Probably most of you have used broccoli time and again in stir-fries. In this version I cut the stalks into 2-inch julienne, which is almost like adding a separate vegetable to the mix of broccoli flowers and red pepper (also cut in julienne). There's a lot of texture at play here - crisp-tender vegetables, crunchy peanuts and soft tofu. You can add a little spice if you want, but I've made the chili flakes optional.
Provided by Martha Rose Shulman
Categories dinner
Time 7m
Yield 4 servings
Number Of Ingredients 14
Steps:
- Cut broccoli stems away from crowns. Peel stems, slice lengthwise, then cut in 2-inch julienne. Cut crowns in thin slices and collect all of the flower buds that fall off onto your cutting board in the same bowl with the sliced crowns.
- Dry tofu slices on paper towels. In a small bowl or measuring cup combine soy sauce, rice wine or sherry, and stock or water. Combine salt and sugar in another small bowl and garlic, ginger and red pepper flakes in another. Have all ingredients within arm's length of your pan.
- Heat a 14-inch flat-bottomed wok or 12-inch steel skillet over high heat until a drop of water evaporates within a second or two when added to the pan. Swirl in 1 tablespoon of the oil by adding it to the sides of pan and swirling the pan, then add tofu and stir-fry until lightly colored, 1 to 2 minutes. Remove to a plate.
- Swirl in remaining oil, add garlic, ginger and pepper flakes if using and stir-fry for no more than 10 seconds. Add peanuts, all of the broccoli - stems, crowns and flower buds - and red peppers, and stir-fry for 1 minute. Add salt, pepper, and sugar, toss together and add soy sauce mixture. Stir-fry for 1 to 2 minutes, until vegetables are crisp-tender, and return tofu to the wok. Add cilantro and stir together for about 30 seconds. Serve with additional soy sauce as desired and hot grains or noodles.
Nutrition Facts : @context http, Calories 297, UnsaturatedFat 12 grams, Carbohydrate 20 grams, Fat 16 grams, Fiber 8 grams, Protein 24 grams, SaturatedFat 2 grams, Sodium 619 milligrams, Sugar 5 grams
STIR-FRIED TOFU, PEPPERS & BROCCOLI
Make and share this Stir-Fried Tofu, Peppers & Broccoli recipe from Food.com.
Provided by Dancer
Categories Soy/Tofu
Time 19m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- With a sharp knife, cut the tofu into 1/2-inch chunks.
- In a glass bowl large enough to hold the tofu, mix the soy sauce, vinegar, ginger, 1 clove of the chopped garlic, sugar and red pepper flakes.
- Add the tofu and mix gently.
- Set aside for 10 minutes to marinate.
- In a large saute pan or wok, heat the oil until hot.
- Add the remaining clove of chopped garlic and saute for 30 seconds.
- Add the broccoli and red pepper and cook, tossing the vegetables, for 3 minutes.
- Add the tofu and marinade and cook until heated through.
- Serve with steamed rice or cooked chinese noodles.
Nutrition Facts : Calories 371.8, Fat 13.9, SaturatedFat 2.4, Sodium 1220.7, Carbohydrate 46.9, Fiber 17.7, Sugar 13.7, Protein 28.8
TOFU AND BROCCOLI STIR-FRY
Make and share this Tofu and Broccoli Stir-Fry recipe from Food.com.
Provided by Dancer
Categories Rice
Time 29m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- For sauce, stir together water, sherry, soy sauce, cornstarch, ginger, and red pepper; set aside.
- Spray a cold wok or large skillet with non-stick coating.
- Preheat the work or skillet over medium heat.
- Add garlic; stir-fry for 15 seconds.
- Add broccoli; stir-fry for 3 minutes.
- Add onion; stir-fry for 3 minutes.
- Add bean sprouts, stir-fry for 1 minutes.
- Push vegetables from the center of the wok or skillet.
- Stir sauce; add to the center of the wok or skillet.
- Cook and stir till thickened and bubbly.
- Cook and stir for 1 minute.
- Stir vegetables into sauce; stir in tofu.
- Heat through.
- Serve with rice.
Nutrition Facts : Calories 387.9, Fat 6.5, SaturatedFat 1, Sodium 341.6, Carbohydrate 62.8, Fiber 5.1, Sugar 4.9, Protein 16
TOFU AND BROCCOLI STIR-FRY
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
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
SYDNEY BROCCOLI, RED PEPPER & TOFU STIR FRY WITH BALSAMIC VI
Published for safekeeping, from CSPN Nutrition Action Newsletter, June 2011. To heighten the taste, brown the broccoli and peppers well to create a rich, caramelized taste. If you prefer, you can use chicken or shrimp instead of tofu. Serve with brown rice or another whole grain.
Provided by KateL
Categories One Dish Meal
Time 20m
Yield 6 cups, 3 serving(s)
Number Of Ingredients 12
Steps:
- Cut the tofu across the width into 6 slabs. Cut each slab in half to make 12 squares. Blot the tofu to remove some of the moisture and set aside.
- Whisk together the balsamic vinegar, soy sauce, honey, garlic, and ginger in a small bowl and set aside.
- Saute the broccoli in 1 tablespoon of oil over medium-high heat until bright green and starting to brown in places, about 5 minutes. Remove broccoli from the pan.
- Saute the red pepper in 1 tablespoon of oil over medium-high heat until it starts to brown, about 3 minutes. Remove the red pepper from the pan.
- Saute the tofu in the remaining 1 tablespoon of vegetable oil over medium-high heat until browned, 2 minutes per side.
- Add the vinegar mixture to the tofu and simmer until slightly thickened, about 1 minute.
- Return the broccoli and peppers to the pan and gently toss to coat with the sauce.
- Garnish with the scallions and serve with brown rice or another whole grain.
STIR-FRIED TOFU AND PEPPERS
This attractive stir-fry is inspired by a traditional Chinese dish called rainbow beef. The vegetarian version works well, and it's also easier to make. If you prefer a very firm tofu, take the extra time to weight it as directed in step 1. I am happy to skip this step and use firm tofu that hasn't been weighted.
Provided by Martha Rose Shulman
Categories dinner, one pot, main course
Time 30m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Optional step for firmer tofu: Blot the tofu dry, wrap in a clean kitchen towel and place a cutting board on top. Let sit for about 15 minutes. Whether weighted or not, slice the tofu about 1/2 inch thick into 1- x 2-inch dominoes.
- Mix together 1 tablespoon of the soy sauce, 1 teaspoon of the brown sugar and 1 tablespoon of the oil in a medium bowl. Toss with the tofu, and stir to make sure all of the pieces are coated. Let sit for five to 10 minutes while you prepare the other ingredients.
- In a small bowl, stir together the remaining soy sauce and sugar, hoisin sauce and sesame oil. Set aside.
- Heat a large nonstick skillet or wok over high heat until a drop of water evaporates on contact. Add the oil, turn the heat to medium-high and add the peppers. Stir-fry for a couple of minutes, until the peppers begin to soften, and add the garlic and ginger. Stir-fry for 20 seconds, until the garlic and ginger begin to smell fragrant, and add the tofu, dried red pepper flakes and green onions. Stir-fry two minutes, give the sauce a stir and add to the pan. Cover and cook for three minutes. Remove the lid, stir the ingredients in the pan, and taste and adjust seasonings. Serve with rice or noodles.
Nutrition Facts : @context http, Calories 200, UnsaturatedFat 11 grams, Carbohydrate 12 grams, Fat 13 grams, Fiber 3 grams, Protein 11 grams, SaturatedFat 1 gram, Sodium 496 milligrams, Sugar 5 grams, TransFat 0 grams
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- 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.
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