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lunch•main dish•dinner
Tofu & Broccoli Stir-Fry
For Insulin Resistance
Low Carb
257 kcal
13 gfat
23 gcarbs
14 gprotein
Ingredients
- 1 tablespoon minced garlic
- 6 cups broccoli florets
- 1/2 cup vegetable broth or reduced-sodium chicken broth
- 2 tablespoons plus 1 teaspoon sugar
- 1/4 teaspoon salt
- 3 tablespoons reduced-sodium soy sauce
- 1 tablespoon minced fresh ginger
- 2 tablespoons canola oil, divided
- 1 14-ounce package extra-firm water-packed tofu, drained
- 3 tablespoons water
- 3 tablespoons cornstarch, divided
- 1/4 cup dry sherry (see Note) or rice wine
- 1/4 teaspoon crushed red pepper, or more to taste
Preparation
- 1
Step 1
Combine broth, sherry (or rice wine), soy sauce, 1 tablespoon cornstarch, sugar and crushed red pepper in a small bowl. Set aside. - 2
Step 2
Cut tofu into 3/4-inch cubes and pat dry, then sprinkle with salt. Place the remaining 2 tablespoons cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tablespoon oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to a plate. - 3
Step 3
Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce. Bon appetit!
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