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Broccoli and Tofu Stir Fry (02.20.14)

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Posted at 11:11 AM, Feb 20, 2014
and last updated 2014-02-20 14:23:47-05
  • 1/2 cup reduced-sodium chicken or vegetable broth
  • 2 tablespoons reduced-sodium soy sauce
  • 3 tablespoons cornstarch, divided
  • 1/4 cup water
  • 2 tablespoons honey or agave syrup
  • 1/4 teaspoon crushed red pepper
  • 1 14-ounce package extra-firm water-packed tofu, drained
  • 2 tablespoons canola oil, divided
  • 1 tablespoon minced garlic
  • 1 tablespoon minced fresh ginger
  • 4 cups broccoli florets

Combine broth, 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, sprinkle with no salt seasoning and pepper. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat.

Heat 1 tablespoon of 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. Serve immediately.

Sponsor: IMC Heart Institute