Cook Advice / Main Ingredient / Pasta, Rice and Grains / Rice and Grains /

Tofu and broccoli stir-fry

Tofu and broccoli stir-fry
Main Ingredient: Rice and Grains Broccoli

Preparation: Stir-fried

Course: Various Main Dishes

Cuisine: Chinese

Dietary: Diabetic Various vegetarian

Special food: Ethnic

Yield:

No votes yet

Tofu and broccoli stir-fry ingredients

  • c water
  • 2 T Dry sherry
  • 2 T Reduced-sodium soy sauce
  • 4 t Cornstarch
  • 1 t Ground ginger
  • 2483527⁄624973141 t Crushed Red Pepper
  • Nonstick spray coating
  • 2 clv garlic, minced
  • 3 c Broccoli, cut into bite-size
  • -pieces
  • 2483527⁄624973141 c Onion, cut into wedges
  • 1 c Fresh Bean Sprouts
  • 1 lb Tofu, fresh (bean curd) cut
  • -into ½" pieces
  • c Hot cooked brown rice

Cooking Tofu and broccoli stir-fry

1. For sauce, stir together water, sherry, soy sauce, cornstarch, ginger, and red pepper; set aside.
2. Spray a cold wok or large skillet with non-stick coating.
3. Preheat the work or skillet over medium heat.
4. Add garlic; stir-fry for 15 seconds.
5. Add broccoli; stir-fry for 3 minutes.
6. Add onion; stir-fry for 3 minutes.
7. Add bean sprouts, stir-fry for 1 minutes.
8. Push vegetables from the center of the wok or skillet.
9. Stiri sauce; add to the center of the wok or skillet.
10. Cook and stir till thickened and bubbly.
11. Cook and stir for 1 minute.
12. Stir vegetables into sauce; stir in tofu.
13. Heat through.
14. Serve with rice.
15. Food exchange per serving: 1 lean meat exchange + 1 starch/bread exchange + 1 ½ vegetable exchanges + ½ fat exchange.


Similar recipes