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


  • 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: 276 calories, 15g fat (3g saturated fat), 0 cholesterol, 526mg sodium, 23g carbohydrate (10g sugars, 5g fiber), 16g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.


  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

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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donnaoconn User ID: 6949441 62439
Reviewed Apr. 24, 2014

"really good, and super simple"

WarJam User ID: 5729079 127055
Reviewed Dec. 29, 2010

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

benn6982 User ID: 4987500 65107
Reviewed Sep. 5, 2010

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

jpwyner User ID: 520407 58922
Reviewed Jul. 8, 2008

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

glandis User ID: 992104 127019
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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