Tofu Broccoli Stir Fry

Yield 6

Pillar of Nutrition Eat the Rainbow, Lean on Protein

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Tofu Broccoli Stir Fry

This colorful recipe comes together in a snap, making it perfect for a quick weeknight dinner

Ingredients

• Ingredients
• Tofu and Broccoli:
• 8 ounces extra firm tofu cut into 1 inch cubes and patted dry
• ¼ teaspoon salt
• ¼ cup cornstarch
• ¼ cup olive oil
• 1 large head of broccoli cut into florets
• 2 carrots cut into coins
• Stir Fry Sauce:
• 1 inch piece of ginger, grated
• 2 cloves of garlic, minced
• ¼ cup low sodium soy sauce
• 2 tablespoons rice vinegar
• 1 tablespoon cornstarch
• For serving:
• 3 cups steamed brown rice (pre-make per instructions)
• 1 tablespoon sesame seeds
• 2 green onions, finely chopped

Directions

1. Cut the tofu into cubes, chop the broccoli and carrots.
2. Grate the ginger and mince the garlic.
3. Toss the tofu with ¼ cup cornstarch and salt in a bowl until it is well coated.
4. Heat half of the olive oil in a sauté pan over medium high heat.
5. Saute the tofu in the hot oil in a single layer until nicely browned. Transfer to a plate and repeat with any additional tofu.
6. Heat the rest of the oil in the same pan and sauté the broccoli and carrots until they are slightly tender and then place them on the plate with the tofu.
7. Mix the ginger, garlic, soy sauce, rice vinegar, and cornstarch in a small bowl and pour into the sauté pan.
8. Cook the sauce until it boils and starts to thicken; stir.
9. Mix the cooked tofu, broccoli and carrots into the sauce until they’re coated.
10. Spoon the tofu and broccoli over the brown rice; garnish with sesame seeds and green onions.

Notes

Variations to Try

• Try substituting the tofu with 1 pound of flank steak sliced thin
• Add extra vegetables with the broccoli like sliced zucchini and snap peas
• Try seasonal vegetables like purple cabbage in fall or asparagus in the springtime
• Use Vietnamese Vermicelli rice noodles, quinoa, or farro as a substitute for brown rice