Email to Jessamyn Viado      

Broccoli Tofu Stir-Fry w/ Rice - 9

Source of Recipe

4 servings - 1 cup stir-fry, 1/2 cup rice


List of Ingredients

1 (3 1/2-ounce) bag boil-in-bag brown rice
2 tablespoons low-sodium soy sauce
2 tablespoons oyster sauce
2 1/2 teaspoons cornstarch
2 teaspoons rice vinegar
2 teaspoons dark sesame oil
2 teaspoons vegetable oil
1 pound firm tofu, drained and cut into 1/2-inch cubes
1/4 teaspoon salt
2 cups broccoli florets
3/4 cup water
1 1/2 tablespoons bottled minced garlic



Recipe

Cook the rice according to package directions.
While rice cooks, combine soy sauce and the next 4 ingredients (soy sauce through sesame oil) in a small bowl, stirring with a whisk; set aside.

Heat vegetable oil in a large nonstick skillet over medium-high heat. Add the tofu, and sprinkle with salt. Cook 8 minutes or until golden brown, tossing frequently. Remove tofu from pan, and keep warm. Add broccoli, water, and garlic to pan. Cover and cook 4 minutes or until crisp-tender, stirring occasionally. Uncover; add soy sauce mixture and tofu, stirring gently to coat. Cook 2 minutes or until sauce thickens, stirring occasionally. Serve the broccoli mixture over rice.

Yield: 4 servings (serving size: 1 cup stir-fry and 1/2 cup rice)

NUTRITION PER SERVING
CALORIES 451(17% from fat); FAT 8.3g (sat 1.4g,mono 2.6g,poly 3.8g); PROTEIN 16.2g; CHOLESTEROL 0.0mg; CALCIUM 87mg; SODIUM 581mg; FIBER 4.4g; IRON 2.8mg; CARBOHYDRATE 78g

Cooking Light, DECEMBER 2001