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Home > Broccoli almond tofu stir fry
  

Broccoli almond tofu stir fry

Recipe Information

Servings 4
Preparation Time 40 Minutes
Cook Time 5 Minutes
Total Time 45 Minutes
Difficulty Easy
Main Ingredient Tofu; Broccoli; Almonds; Brown Rice
Category Beans & Legumes; Rice & Grains; Vegetables
Meal Lunch; Dinner
Type Main Dish; Side Dish
Cuisine American; Asian; Chinese; Fusion
Cook Method Steaming; Frying
Diet Heart Healthy; High Fiber; High Protein; Low Calorie; Low Cholesterol; Low Fat; Vegan; Vegetarian

Ingredients

 

Directions

  • To drain the tofu, place tofu on a plate and cover with another plate. Apply pressure by placing weight, such as canned food, on the top plate. Keep pressure on for 30 minutes to remove free water. Then cut tofu into cubes.

  • While the tofu drains, steam the broccoli for 5 minutes, or until tender. Set aside.

  • On a cutting board, slice the almonds and set aside. Using the same cutting board, thinly slice the scallions and chop the garlic.

  • Using gloves, halve peppers and remove seeds. Then finely chop.

  • In a wok on high heat, heat 2 teaspoons sesame oil. Add the tofu and pan fry, stirring frequently, for 5 minutes or until slightly brown. Transfer the tofu to bowl and set aside.

  • Set the heat between medium and high and, to the same wok, add 1 teaspoon sesame oil. Add the scallions, garlic, pepper, and broccoli and stir fry for 2 minutes. Add soy sauce, almonds, and tofu, and saut� with other ingredients for 1 minute.

  • Serve immediately by placing 1/2 cup brown rice on each plate and dividing the stir-fry in four equal portions.

 

Nutrition (per serving)

  • Calories: 249 cal

  • Total fat: 8g

  • Saturated fat: 1g

  • Cholesterol: 0mg

  • Sodium: 362mg

  • Potassium: 548mg

  • Carbohydrate: 31g

  • Fiber: 5g

  • Protein: 14g