SIMPLE BROCCOLI STIR-FRY
Stir-frying has stood the test of time. It's a wonderful way to cook small pieces of vegetables and meat quickly, without a lot of fat. Prepping your ingredients ahead of time and having them near your stovetop is the key to success. This recipe can be made in a large nonstick skillet, but consider purchasing a wok: Carbon steel and cast-iron take on high heat well, and the concave shape makes stir-frying foods easy and fast.
Provided by Food Network Kitchen
Time 10m
Yield 4 servings
Number Of Ingredients 11
Steps:
- Trim the florets off the broccoli, and cut into 1- to 1 1/2-inch pieces. Peel the broccoli stalks with a vegetable peeler to remove the tough outer skin, and slice 1/4 inch thick on the diagonal. Set aside.
- Whisk together 1/2 cup water, soy sauce, cornstarch and sugar in a small bowl. Set aside.
- Heat a large wok over high heat. Add 2 tablespoons of the vegetable oil, and swirl to coat the wok. Once the oil begins to smoke, add the broccoli florets and stems. Cook, stirring constantly, until browned around the edges, about 2 minutes. Add 2 tablespoons of water to steam the broccoli, and cook, stirring constantly, until tender, about 2 minutes more. Push the broccoli to the edges of the pan, forming an empty well in the center. Add the remaining 1 teaspoon vegetable oil, then the scallions, garlic, ginger and pepper flakes, and stir until aromatic, 30 to 45 seconds. Add the soy mixture, and stir until the sauce has thickened and the broccoli is coated, about 30 seconds. Remove from the heat, add the sesame oil and stir to coat. Serve with rice.
- Copyright 2014 Food Network, LLC. All rights reserved.
TOFU AND BROCCOLI STIR FRY
This vegetarian, broccoli tofu stir-fry is delicious over brown rice or noodles.
Provided by Martha Stewart
Categories Food & Cooking Healthy Recipes Vegan Recipes
Time 40m
Number Of Ingredients 10
Steps:
- Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and another baking sheet; weight with canned goods. Let tofu drain, about 20 minutes.
- Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Drain; set aside.
- Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Transfer to paper towels.
- Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
- Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve topped with cashews.
TOFU AND BROCCOLI STIR-FRY
I got this recipe from a local grocery store. It is very simple, and lends itself to many variations and additions. The peanut sauce is nice as-is, but I added some chili-garlic sauce to it to give it some heat. I like my tofu very firm and crisp, so I drained it very very well before putting this together.
Provided by Vino Girl
Categories One Dish Meal
Time 15m
Yield 2 serving(s)
Number Of Ingredients 8
Steps:
- In a small bowl, stir together the peanut butter, hot water, vinegar, and soy sauce (if you need to, put it in the microwave for 10 seconds to make it easier to mix).
- Warm the oil in a wok or large nonstick skillet over high heat.
- Add the broccoli and garlic and cook for 5 minutes, stirring constantly. Add in the tofu, and cook for an additional 5 minutes. Remove from heat.
- Mix in the sauce until the tofu and broccoli are well coated.
Nutrition Facts : Calories 222.9, Fat 13.8, SaturatedFat 2.5, Sodium 363.1, Carbohydrate 14.3, Fiber 5.2, Sugar 3.9, Protein 15.8
TOFU AND BROCCOLI STIR FRY (MARTHA STEWART)
This recipe is from Martha Stewart's "Everyday Food". This stir-fry is delicious over brown rice or Asian noodles. To toast the cashews, spread them on a baking sheet and cook in a 350-degree oven for about 10 minutes. If you like a sweet-and-sour flavor, add 1 tablespoon of sugar to the sauce in step 4.
Provided by blucoat
Categories One Dish Meal
Time 40m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and another baking sheet; weight with canned goods. Let tofu drain, about 20 minutes.
- Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Drain; set aside.
- Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Transfer to paper towels.
- Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
- Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve topped with cashews.
NOODLES WITH STIR-FRIED TOFU AND BROCCOLI
Steps:
- Cut the tofu into 1/2-inch-thick slices. Blot well between several layers of paper towel or clean tea-towels, then cut into 1/2-inch dice.
- Cook the noodles according to package directions and drain.
- Meanwhile, heat the oil in a stir-fry pan, wok, or extra-large skillet. Add the tofu and stir-fry over medium-high heat until golden on most sides; transfer to a plate.
- Combine the broccoli and about 1/4 cup of water in the stir-fry pan. Cover and steam until the broccoli is tender-crisp.
- Add the tofu and cooked noodles to the pan along with the stir-fry sauce. Toss gently and thoroughly. Continue to cook just until everything is heated through, and serve.
- Menu
- Noodles with Stir-Fried Tofu and Broccoli (this page)
- Maple-Roasted Carrots (page 207)
- or
- Broiled Japanese Eggplant (page 214)
- Corn Slaw (page 34)
- nutrition information
- Calories: 393
- Total Fat: 13g
- Protein: 16g
- Carbohydrate: 52g
- Cholesterol: 0mg
- Sodium: 375mg
TOFU STIR-FRY
Get children to help you chop the vegetables and make the sauce for this colourful, simple tofu stir-fry. It's perfect when you need a quick and easy family meal
Provided by Monaz Dumasia
Categories Dinner
Time 30m
Number Of Ingredients 14
Steps:
- Stir together the soy sauce, honey and vinegar in a bowl, then set aside.
- Pat the tofu chunks dry, then season well. Heat half the oil in a wok or large frying pan over a high heat. Fry the tofu for 5 mins until golden, stirring occasionally. Add the garlic and ginger and fry for 1 min more. Tip the tofu mixture into a bowl, pour over half the soy dressing and set aside.
- Add the remaining oil to the wok. Add the vegetables and cook for 5 mins until beginning to turn golden, then add a good splash of water and cook for 3-5 mins more until tender.
- Stir the cornflour and 1 tbsp water into the remaining soy dressing, then tip into the wok, allow to bubble for 30 seconds, stirring to coat everything in the sauce. Sprinkle over the spring onion, sesame seeds and coriander. Serve with rice.
Nutrition Facts : Calories 240 calories, Fat 12 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 16 grams carbohydrates, Sugar 12 grams sugar, Fiber 7 grams fiber, Protein 15 grams protein, Sodium 1.09 milligram of sodium
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- Combine all the marinade ingredients in a bowl and stir to mix well. Pour the marinade into the bag with the tofu. Press out as much air as possible and seal the bag. Gently swirl the bag around so all the tofu is coated with the marinade. Set aside, occasionally flipping as you finish your prep.
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- Dab the tofu with a kitchen towel or paper towel to get rid of any extra moisture. Cut into 1/2 inch cubes and toss them in a mixture of cornflour, salt and pepper.
- Heat oil in a non stick pan and spread the tofu pieces out so that they are evenly layered on the pan. Cook each side till its a light golden brown and remove from the pan. Don't worry if the tofu pieces stick to each other a bit. You can easily pull them apart once they are cooked and crispy.
- Heat oil in the same pan and once its hot, add garlic and ginger. Saute for a minute and add the broccoli florets. Cook them for a minute and pour the sauce into the pan. Stir fry for a minute or two on high heat to let the sauce thicken and then add the tofu. Quickly toss everything together and turn off the flame. Top with sesame seeds and green onions and serve.
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