Tofu and Broccoli Stir Fry (Martha Stewart)

May 19, 2023May 19, 20230 3
Tofu and Broccoli Stir Fry with Delicious Crunchy Cashews
in Asian

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 package firm tofu , drained , cut crosswise into 6 slabs ( about 3/4 inch wide ) , each slab halved horizontally and cut int
1 1/2 lbs broccoli , stalks trimmed , peeled , and cut into 1/4-inch rounds , florets separated into bite-size pieces
coarse salt
2 tablespoons vegetable oil
3 tablespoons soy sauce
2 tablespoons rice vinegar
1/4 teaspoon red pepper flakes
4 garlic cloves , minced
1 tablespoon cornstarch
1/2 cup cashews , toasted

Nutrision Information

Servings Per Recipe
4-6
Calories
339
Sugar
4.7g
Fat
24g
This Tofu and Broccoli Stir Fry recipe is a wholesome and simple meal for anyone looking for a healthier meal option. The dish is served over rice and is packed with nutrients from the tofu, broccoli, and cashews. The tofu is crispy and well-seasoned and complements the tender broccoli nicely. The rice vinegar and soy sauce give this dish a deliciously savory flavor, with just a hint of heat from the red pepper flakes. This recipe makes a perfect lunch or dinner option as it is easy to create and ready in under 30 minutes.

Instructions

1.Pat the tofu dry with paper towels and cut slices. Cut the broccoli into bite-size pieces and trim the stalks, peeling them into rounds.
2.In a small bowl, whisk the soy sauce, rice vinegar, red pepper flakes, garlic, cornstarch, and 1/2 cup water. Set aside.
3.Heat 1 tablespoon oil in a large nonstick skillet over medium-high. Add the tofu and cook until golden and crisp, flipping once, about 3 minutes per side. Transfer tofu to a plate.
4.Add remaining 1 tablespoon oil to the skillet with the broccoli and season with salt. Cook until tender, stirring occasionally, about 5-7minutes.
5.Add the soy sauce mixture to the skillet and cook until thickened.
6.Add the tofu back into the skillet, and toss to coat it in the sauce. Serve with toasted cashews over rice.

PROS

Tofu is a great source of protein and calcium and is low in calories.
Broccoli is a nutrient powerhouse and provides many vitamins and minerals.
Cashews provide a satisfying crunch, and the dish is well-seasoned with soy sauce, rice vinegar, and garlic.

CONS

The stir fry is quite simple and may require additional seasoning or flavors to suit your personal preferences.
Additionally, tofu may not be a favorite ingredient of everyone’s, and some may prefer more traditional proteins like chicken or beef.

HEALTH & BENEFITS

Tofu is an excellent source of protein and calcium, making it a great choice for vegetarians and vegans. Broccoli is a great source of vitamin C, Vitamin K, and Vitamin A, as well as other antioxidants. Cashews are a good source of fiber and protein and provide healthy fats that can help reduce your risk of heart disease. This stir fry is a great choice for those seeking a healthier meal option.

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