Broccoli Tofu Stir Fry Vegetarian 3 Pts Recipe

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Servings: 4

Ingredients

Cost per serving $2.31 view details
  • 3 Tbsp. hoisin sauce
  • 2/3 c. water
  • 3 Tbsp. rice vinegar">vinegar or possibly white vinegar">vinegar
  • 3 Tbsp. soy sauce
  • 1 Tbsp. cornstarch
  • 1 tsp vegetable oil (or possibly 3 to 4 tbs) vegetable spray
  • 2 x garlic cloves chopped or possibly pressed
  • 1 sm fresh chile seeded and chopped or possibly red pepper flakes to taste
  • 18 ounce low-fat hard tofu cut into 1-inch cubes
  • 5 c. minced broccoli peel stem, 1/4-inch slice, 1-inch florets
  • 1/3 c. dry sherry
  • 1 1/2 c. scallion pcs (1-inch)
  • 1 x red bell pepper (optional) cut into strips unsalted peanuts or possibly chow mein noodles (dry)

Directions

  1. Combine the sauce ingredients in a small bowl. Before beginning to stir-fry, prepare the vegetables and have all the Ingredients at hand.
  2. In a wok or possibly large skillet, heat 2 Tbsp. of the oil on medium-high heat. Add in the garlic and Chile and stir-fry for just 30 seconds before adding the tofu. Continue to stir-fry for 3 to 4 min, till the tofu is lightly browned. Remove the tofu and set it aside. Add in another Tbsp. of oil to the wok, heat for a few seconds, and then add in the broccoli. Stir-fry for a minute and pour in the sherry. Stir-fry for 3 min. If the broccoli begins to scorch, add in a Tbsp. of water. Add in the scallions and optional bell pepper, continue to stir-fry for a minute, and then the tofu and the sauce. Stir carefully and bring to a simmer. Simmer for 3 or possibly 4 min, till the sauce thickens.
  3. Top with peanuts and serve immediately.
  4. REVIEW: Tested: half recipe. Modifications include: vegetable oil spray and sesame oil for flavor; orange juice instead of sherry; red pepper flakes; included red bell pepper; vegetable broth instead of water in the sauce. Fast lunch made from things we keep on hand. The hoisin was a little harsh. So we added a little teriyaki. Served with mixed brown and white basmati and baked chow mein noodles instead of peanuts.
  5. NOTES : A satisfying saute/fry is enriched by sweet, spicy flavor of Chinese hoisin sauce. (See review)

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Nutrition Facts

Amount Per Serving %DV
Serving Size 356g
Recipe makes 4 servings
Calories 208  
Calories from Fat 48 23%
Total Fat 5.39g 7%
Saturated Fat 0.72g 3%
Trans Fat 0.03g  
Cholesterol 0mg 0%
Sodium 950mg 40%
Potassium 690mg 20%
Total Carbs 23.04g 6%
Dietary Fiber 3.9g 13%
Sugars 9.73g 6%
Protein 12.94g 21%
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