• Prep Time:
  • Cooking Time:
  • Serves: 4 Servings

Tofu and Broccoli Stir-Fry

  • Recipe Submitted by on

Category: Vegetarian, Diabetic, Main Dish, Vegetables

 Ingredients List

  • 2/3 c Water
  • 2 tb Dry sherry;
  • 2 tb Reduced-sodium soy sauce
  • 4 ts Cornstarch;
  • 1 ts Grd ginger;
  • 1/4 ts Crushed red pepper;
  • Nonstick spray coating
  • 2 cl Garlic; minced
  • 3 c Broccoli; cut into bite-size
  • -pieces
  • 1/2 c Onion; cut into wedges
  • 1 c Fresh bean sprouts;
  • 1 lb Tofu; fresh (bean curd) cut
  • -into 1/2" pieces
  • 1 1/3 c Cooked brown rice; hot


For sauce, stir together water, sherry, soy sauce, cornstarch,
ginger, and red pepper; set aside.
Spray a cold wok or large skillet with non-stick coating. Preheat
the work or skillet over medium heat. Add garlic; stir-fry for 15
seconds. Add broccoli; stir-fry for 3 minutes. Add onion; stir-fry
for 3 minutes. Add bean sprouts, stir-fry for 1 minutes. Push
vegetables from the center of the wok or skillet.
Stir sauce; add to the center of the wok or skillet. Cook and stir
till thickened and bubbly. Cook and stir for 1 minute. Stir
vegetables into sauce; stir in tofu. Heat through. Serve with rice.
Food Exchange per serving: 1 LEAN MEAT EXCHANGE + 1 STARCH/BREAD

Brought to you and yours by Nancy O'Brion and her Meal-Master

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