Tofu and Broccoli
By Fitness and Freebies
Firm tofu and broccoli seasoned with soy sauce, sesame oil, onion, ginger and cloves and served over rice.
1-1/2 teaspoon cornstarch
3/4 cup vegetable broth
1 tablespoon sherry or dry red wine
2 tablespoons reduced sodium soy sauce
1 tablespoon sesame oil
1 green onion, chopped into 1/2 inch pieces
1 teaspoon ground ginger
2 garlic cloves, minced
2 cups broccoli, chopped
1 pound medium firm tofu, cubed
2 cups cooked rice
Combine cornstarch and 1/4 cup broth and mix well.
Add sherry or wine, soy sauce and sesame oil and mix. Heat a small amount of sesame oil in a large nonstick skillet over medium heat. Add ginger and garlic and stir-fry for 30 seconds. Add broccoli and green onion and continue stir-frying for 1 minute. Add 1/2 cup broth and bring to a simmer. Cover and cook over medium heat for 1 minute or until broccoli are crisp-tender.
Remove broccoli with a slotted spoon and keep warm. Turn heat to low, add tofu and simmer for 10 minutes. Add cornstarch mixture and gently stir until thickened. Add broccoli and heat through.
Recipe makes 4 servings Tofu and Broccoli with a serving size being 8 ounces each, including 4-ounces of rice.
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The mighty garbanzo bean (also called ceci bean or chickpea) is the main ingredient in hummus. Use hummus (pureed garbanzo beans with garlic, lemon juice, and tahini paste) not just as a dip, but as a hot or cold sauce for sandwiches, cooked or chilled veggies, and for pasta.