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
BROCCOLI TOFU STIR-FRY
"I received this recipe from a friend when I was trying to eat more meatless meals," says Louisville, Kentucky's Denise Lee. "Much to my surprise, my family didn't mind the tofu and still ask me to make it all time."
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 9
Steps:
- In a nonstick skillet or wok, stir-fry the tofu, onions, ginger, garlic and pepper flakes in 3 teaspoons oil until onions are tender. Remove and set aside. In the same pan, stir-fry the broccoli coleslaw mix in remaining oil for 4-5 minutes. , Combine the peanut butter and teriyaki sauce; stir into coleslaw mix. Return tofu mixture to the pan. Stir-fry for 1-2 minutes or until heated through.
Nutrition Facts : Calories 276 calories, Fat 15g fat (3g saturated fat), Cholesterol 0 cholesterol, Sodium 526mg sodium, Carbohydrate 23g carbohydrate (10g sugars, Fiber 5g fiber), Protein 16g protein. Diabetic Exchanges
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
CHINESE TAKEOUT-STYLE TOFU AND BROCCOLI RECIPE BY TASTY
Here's what you need: firm tofu, vegetable oil, sesame oil, broccoli florets, vegetable broth, garlic cloves, grated ginger, soy sauce, agave syrup, rice vinegar, cornstarch, toasted sesame seeds, cooked white rice, sliced scallions
Provided by Camille Bergerson
Categories Dinner
Yield 4 servings
Number Of Ingredients 14
Steps:
- Wrap the tofu in 2 layers of paper towels and place on a plate. Put another plate on top of the tofu to weigh it down and microwave for 2-3 minutes, or until drained.
- After microwaving, carefully unwrap the tofu and slice into ½-1 inch cubes. Pat each cube dry.
- In a large nonstick skillet, heat the vegetable oil and 1 teaspoon of sesame oil over medium-high heat. Once the oil is hot, add the tofu and cook on all sides until golden brown, 2-4 minutes per side, then remove from the pan and set aside.
- Add broccoli to the hot pan with the vegetable broth. Cover and reduce the heat to medium-low. Steam for 5 minutes.
- Remove the lid and increase the heat to medium-high.
- Add the garlic, ginger, and remaining ½ teaspoon of sesame oil. Stir until softened.
- Add the soy sauce, agave, rice vinegar, and cornstarch slurry. Stir until thickened to your desired consistency. Add the sesame seeds and stir to incorporate.
- Return the tofu to the pan and toss to coat in the sauce.
- Serve over white rice and garnish with scallions and sesame seeds.
- Enjoy!
Nutrition Facts : Calories 244 calories, Carbohydrate 25 grams, Fat 11 grams, Fiber 5 grams, Protein 14 grams, Sugar 11 grams
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.
TOFU AND BROCCOLI STIR FRY (MARTHA STEWART)
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
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 TOFU STIR FRY RECIPE BY TASTY
Here's what you need: tofu, broccoli floret, olive oil, cornstarch, ginger paste, garlic, onion, sesame oil, low sodium soy sauce, cornstarch
Provided by Michelle Caligone
Categories Dinner
Time 30m
Yield 6 servings
Number Of Ingredients 10
Steps:
- Toss tofu cubes in cornstarch and mix. Then, heat up a large skillet on medium heat with olive oil, add tofu, and pan fry for 10-15 minutes, or until all sides are seared and crispy.
- Then, add ginger, garlic, and onions to the pan. Then, add broccoli florets and roast slightly on low heat.
- In a separate mason jar, add sesame oil, soy sauce, and cornstarch. Cover and shake well. Once done, add to the skillet on low heat, then increase to medium and stir.
- Serve atop white rice.
Nutrition Facts : Calories 388 calories, Carbohydrate 14 grams, Fat 34 grams, Fiber 3 grams, Protein 9 grams, Sugar 1 gram
More about "broccoli tofu stir fry food"
TOFU AND BROCCOLI STIR FRY - OMNIVORE'S COOKBOOK
From omnivorescookbook.com
5/5 (7)Total Time 25 minsCategory MainCalories 199 per serving
- Combine all the marinade ingredients in a bowl and stir to mix well. Pour the marinade into the bag with the tofu. Press out as much air as possible and seal the bag. Gently swirl the bag around so all the tofu is coated with the marinade. Set aside, occasionally flipping as you finish your prep.
- Combine all the sauce ingredients in a medium-sized bowl. Stir until the cornstarch is dissolved.
- Cut the florets off the stalks of broccoli. If there is excess stem, peel it and cut it into 1/2” (1 cm) chunks. Wash them, drain them, and set them aside.
TOFU STIR FRY | SIMPLE, FAST, AND HEALTHY RECIPE
From wellplated.com
VEGAN CRISPY STIR-FRIED TOFU WITH BROCCOLI RECIPE
From seriouseats.com
10-MINUTE BROCCOLI TOFU BOWLS - THE WOKS OF LIFE
From thewoksoflife.com
BROCCOLINI & TOFU STIR-FRY RECIPE | DAILY COOKING QUEST
From dailycookingquest.com
11 QUICK BROCCOLI STIR FRY RECIPES | ALLRECIPES
From allrecipes.com
SESAME TOFU WITH BROCCOLI RECIPE | BON APPéTIT
From bonappetit.com
EASY STIR FRY TOFU - RECIPES | COOKS.COM
From cooks.com
TOFU AND BROCCOLI STIR FRY - A TASTE OF MADNESS
From atasteofmadness.com
BROCCOLI AND TOFU STIR FRY : VEGHEAD
From veghead.ca
TOFU AND BROCCOLI STIR-FRY - RICARDO
From ricardocuisine.com
BROCCOLI AND TOFU STIR-FRY RECIPE | SIDECHEF
From sidechef.com
BROCCOLI CASHEW TOFU STIR FRY - RUNNING ON REAL FOOD
From runningonrealfood.com
BROCCOLI & TOFU STIR FRY – THE HEALTHY HOME COOK
From thehealthyhomecook.com
BROCCOLI TOFU STIR FRY - EASY RECIPE - AMUSINGMARIA
From amusingmaria.com
BROCCOLI STIR FRY WITH TOFU | FEASTING AT HOME
From feastingathome.com
RECIPE: SPICY BROCCOLI TOFU STIR-FRY | KITCHN
From thekitchn.com
TOFU & BROCCOLI STIR-FRY RECIPE | EATINGWELL
From eatingwell.com
TOFU BROCCOLI STIR FRY - COOK WITH SHARMILA
From happietrio.com
BROCCOLI TOFU RAMEN NOODLES STIR FRY - BUILD YOUR BITE
From buildyourbite.com
CHINESE BROCCOLI TOFU STIR FRY - RECIPEMAGIK
From recipemagik.com
EASY BROCCOLI TOFU STIR FRY (VEGAN!)
From veganblueberry.com
TOFU BROCCOLI STIR FRY | RAYMOND'S FOOD
From raymonds.recipes
STICKY TOFU & BROCCOLI STIR-FRY | CANADIAN LIVING
From canadianliving.com
CRISPY TOFU AND BROCCOLI STIR-FRY | RECIPE | KITCHEN STORIES
From kitchenstories.com
EASY TERIYAKI TOFU STIR FRY WITH BROCCOLI - RUNNING ON REAL FOOD
From runningonrealfood.com
TOFU BROCCOLI STIR-FRY - REDWOOD KITCHEN
From redwoodkitchen.com
EASY BROCCOLI TOFU STIR FRY - FITLIVING EATS BY CARLY PAIGE
From fitlivingeats.com
GARLICKY CASHEW BROCCOLI & TOFU STIR-FRY - I LOVE VEGAN
From ilovevegan.com
STICKY TERIYAKI TOFU & BROCCOLI STIR-FRY WITH SPRING ONION
From zestforever.com
EASY VEGAN TOFU AND BROCCOLI STIR FRY - FOOD WINE AND LOVE
From foodwineandlove.com
KETO TOFU STIR FRY WITH BROCCOLI - KETO & LOW CARB VEGETARIAN …
From ketovegetarianrecipes.com
ASIAN TOFU BROCCOLI STIR-FRY - COOK WITH MANALI
From cookwithmanali.com
BROCCOLI-TOFU STIR-FRY RECIPE | MYRECIPES
From myrecipes.com
EASY BEEF BROCCOLI STIR FRY - TAKEOUTFOOD.BEST
From takeoutfood.best
BROCCOLI AND TOFU STIR FRY - KANNAMMA COOKS
From kannammacooks.com
10 TOP-RATED TOFU STIR-FRY RECIPES | ALLRECIPES
From allrecipes.com
BROCCOLI TOFU STIR FRY WITH BASMATI RICE - MY GORGEOUS RECIPES
From mygorgeousrecipes.com
BROCCOLI, BEEF, AND TOFU STIR-FRY | RICARDO
From ricardocuisine.com
TERIYAKI SNAP PEA STIR FRY WITH CHICKEN - FANNETASTIC FOOD
From fannetasticfood.com
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love