Broccoli Tofu Stir-Fry Recipe

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"I received this recipe from a friend when I was trying to eat more meatless meals," says Louisville, Kentucky's Denise Lee. "Much to my surprise, my family didn't mind the tofu and still ask me to make it all time."
TOTAL TIME: Prep/Total Time: 25 min.
MAKES:4 servings
TOTAL TIME: Prep/Total Time: 25 min.
MAKES: 4 servings

Ingredients

  • 1 package (12.3 ounces) silken reduced-fat extra-firm tofu, cubed
  • 4 green onions, chopped
  • 1 tablespoon minced fresh gingerroot
  • 1 garlic clove, minced
  • 1/4 teaspoon crushed red pepper flakes
  • 4 teaspoons olive oil, divided
  • 1 package (16 ounces) broccoli coleslaw mix
  • 1/3 cup reduced-fat peanut butter
  • 1/4 cup reduced-sodium teriyaki sauce

Nutritional Facts

1 cup equals 276 calories, 15 g fat (3 g saturated fat), 0 cholesterol, 526 mg sodium, 23 g carbohydrate, 5 g fiber, 16 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.

Directions

  1. In a nonstick skillet or wok, stir-fry the tofu, onions, ginger, garlic and pepper flakes in 3 teaspoons oil until onions are tender. Remove and set aside. In the same pan, stir-fry the broccoli coleslaw mix in remaining oil for 4-5 minutes.
  2. Combine the peanut butter and teriyaki sauce; stir into coleslaw mix. Return tofu mixture to the pan. Stir-fry for 1-2 minutes or until heated through. Yield: 4 servings.
Originally published as Broccoli Tofu Stir-Fry in Light & Tasty August/September 2005, p53

Nutritional Facts

1 cup equals 276 calories, 15 g fat (3 g saturated fat), 0 cholesterol, 526 mg sodium, 23 g carbohydrate, 5 g fiber, 16 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.

This recipe pairs well with a light white wine.

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Reviews for Broccoli Tofu Stir-Fry

AVERAGE RATING
   (2)
RATING DISTRIBUTION
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MY REVIEW
Reviewed Apr. 24, 2014

really good, and super simple

MY REVIEW
Reviewed Dec. 29, 2010

I can stand more than a 1/2 tsp of ginger. So what is a good substitute for ginger?

MY REVIEW
Reviewed Sep. 5, 2010

Good taste. Family didn't know it was tofu. They enjoyed it.

MY REVIEW
Reviewed Jul. 8, 2008

I performed a Google search and found the ingredients to be: shredded broccoli, carrots, and red cabbage

MY REVIEW
Reviewed Mar. 27, 2008

Can anyone help me with what is included in the broccoli coleslaw mix? I live in Japan and can't buy this ready made.

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