Tofu and Broccoli Stir-fry

Tofu and Broccoli Stir-fry Recipe - Authentic Chinese Dish with Brown Rice

Region / culture: China | Preparation time: 15 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

Tofu and broccoli stir-fry is a delicious and healthy dish that combines the protein-packed tofu with nutritious broccoli in a flavorful sauce. This recipe is perfect for a quick and easy weeknight meal that the whole family will love.

History

Tofu and broccoli stir-fry is a popular dish in Chinese cuisine that has been enjoyed for centuries. Tofu, also known as bean curd, has been a staple in Asian cooking for thousands of years and is a versatile ingredient that can be used in a variety of dishes. Broccoli, with its vibrant green color and crunchy texture, is a nutritious vegetable that pairs perfectly with tofu in this stir-fry recipe.

Ingredients

0.67 cup water
2 tbsp dry sherry
2 tbsp reduced-sodium soy sauce
4 tsp cornstarch
1 tsp ground ginger
0.25 tsp crushed red pepper
nonstick spray coating
2 cloves garlic, minced
3 cups broccoli, cut into bite-size pieces
0.5 cup onion, cut into wedges
1 cup fresh bean sprouts
1 lb (454 g) fresh tofu (bean curd), cut into 0.5" pieces
1.33 cups cooked brown rice, hot

How to prepare

To make the sauce, combine water, sherry, soy sauce, cornstarch, ginger, and red pepper in a bowl; set aside.
Spray a cold wok or large skillet with non-stick coating and preheat over medium heat.
Add garlic to the wok and stir-fry for 15 seconds.
Add broccoli to the wok and stir-fry for 3 minutes.
Add onion to the wok and stir-fry for 3 minutes.
Add bean sprouts to the wok and stir-fry for 1 minute.
Push the vegetables from the center of the wok.
Stir the sauce and add it to the center of the wok.
Cook and stir until the sauce thickens and becomes bubbly.
Continue cooking and stirring for 1 minute.
Stir the vegetables into the sauce and add tofu.
Heat through.
Serve with rice.
Food exchange per serving: 1 lean meat exchange + 1 starch/bread exchange + 1.5 vegetable exchanges + 0.5 fat exchange.

Variations

Add sliced bell peppers or snap peas for extra color and crunch.
Use different vegetables such as mushrooms, carrots, or snow peas in place of the broccoli.
Experiment with different sauces such as teriyaki or hoisin for a different flavor profile.

Cooking Tips & Tricks

Make sure to press the tofu before cooking to remove excess moisture and help it crisp up in the stir-fry.

- Use a wok or large skillet to ensure that the vegetables cook evenly and quickly.

- Be sure to stir-fry the vegetables in batches to prevent overcrowding the pan and ensure that they cook evenly.

- Adjust the amount of crushed red pepper to suit your taste preferences for spiciness.

Serving Suggestions

Serve the tofu and broccoli stir-fry over hot cooked brown rice for a complete and filling meal. Garnish with sliced green onions or sesame seeds for added flavor and texture.

Cooking Techniques

Stir-frying: This recipe uses the stir-frying technique to quickly cook the vegetables and tofu over high heat, resulting in a crispy and flavorful dish.

Ingredient Substitutions

Use chicken or shrimp in place of tofu for a non-vegetarian version of this dish.

- Substitute tamari for soy sauce for a gluten-free option.

- Use arrowroot powder in place of cornstarch for a paleo-friendly version.

Make Ahead Tips

Press the tofu and chop the vegetables ahead of time to save time when preparing the stir-fry.

- The sauce can be made in advance and stored in the refrigerator until ready to use.

Presentation Ideas

Serve the tofu and broccoli stir-fry in a large serving bowl or on individual plates for a beautiful presentation. - Garnish with fresh cilantro or chopped peanuts for added flavor and texture.

Pairing Recommendations

Pair this tofu and broccoli stir-fry with a side of steamed jasmine rice or quinoa for a complete and satisfying meal.

- Serve with a side of hot and sour soup or egg drop soup for a traditional Chinese meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- Reheat the stir-fry in a skillet over medium heat until warmed through, adding a splash of water or broth if needed to prevent sticking.

Nutrition Information

Calories per serving

290

Carbohydrates

- Total Carbohydrates: 38g

- Dietary Fiber: 6g

- Sugars: 4g

Fats

- Total Fat: 9g

- Saturated Fat: 1g

- Trans Fat: 0g

Proteins

- Protein: 21g

Vitamins and minerals

Vitamin A: 15% DV

- Vitamin C: 120% DV

- Calcium: 20% DV

- Iron: 15% DV

Alergens

Contains soy

Summary

This tofu and broccoli stir-fry is a nutritious and balanced meal that is high in protein, fiber, and vitamins. It is a great option for vegetarians and vegans looking for a satisfying and flavorful dish.

Summary

Tofu and broccoli stir-fry is a delicious and nutritious dish that is perfect for a quick and easy weeknight meal. Packed with protein, fiber, and vitamins, this stir-fry is a healthy and satisfying option for vegetarians and vegans. Serve over hot cooked brown rice for a complete and balanced meal that the whole family will love.

How did I get this recipe?

I distinctly remember the first time I saw this recipe for Tofu and Broccoli Stir-fry. It was a warm summer day, and I was visiting my dear friend Lily in her quaint little cottage by the sea. Lily was an adventurous cook, always experimenting with new flavors and ingredients. As soon as I walked into her kitchen, I was greeted by the tantalizing aroma of garlic and ginger sizzling in a hot wok.

"What are you cooking, Lily?" I asked, peering over her shoulder as she tossed cubes of tofu and vibrant green broccoli florets into the pan.

"It's a new recipe I learned from my neighbor, Mrs. Chen," Lily replied, her eyes twinkling with excitement. "It's a simple yet delicious stir-fry that combines the soft texture of tofu with the crispness of broccoli. Would you like to try some?"

I eagerly accepted her offer, and with the first bite, I was hooked. The tofu was perfectly cooked, with a silky smooth texture that melted in my mouth, while the broccoli added a satisfying crunch. The flavors of soy sauce, sesame oil, and rice vinegar danced on my taste buds, creating a harmonious blend of savory and tangy notes.

I knew then and there that I had to learn how to make this dish myself. So, I asked Lily to show me the recipe, and she graciously agreed. As we cooked together, she shared with me the story of how she came to learn the recipe from Mrs. Chen, a kind elderly woman who had immigrated from China many years ago.

According to Lily, Mrs. Chen had grown up in a small village in Guangdong province, where she learned the art of cooking from her mother and grandmother. When she moved to the United States, she brought with her a treasure trove of family recipes, including the one for Tofu and Broccoli Stir-fry.

Mrs. Chen had shared the recipe with Lily one day when they were chatting over tea, and Lily had been kind enough to pass it on to me. As I listened to the story, I felt a deep connection to the dish, knowing that it had traveled across oceans and generations to find its way into my kitchen.

After that day, Tofu and Broccoli Stir-fry became a staple in my cooking repertoire. I made it for family gatherings, potlucks, and even as a quick weeknight dinner. Each time I cooked the dish, I felt a sense of pride and joy, knowing that I was carrying on a tradition that had been passed down through the ages.

Over the years, I made a few tweaks to the recipe, adding my own personal touch with a sprinkle of red pepper flakes for a bit of heat, or a handful of toasted cashews for extra crunch. But the essence of the dish remained the same – a simple yet flavorful combination of tofu, broccoli, and a medley of aromatic seasonings.

As I cooked, I thought of Mrs. Chen and her village in Guangdong, of Lily and her seaside cottage, and of all the people and places that had influenced my culinary journey. Each time I made Tofu and Broccoli Stir-fry, I felt a sense of connection to the past and gratitude for the present.

And so, dear reader, I hope you will enjoy this recipe as much as I have. May it bring you comfort, joy, and a taste of the rich tapestry of flavors that make up our world. Bon appétit!