RecipeTofu and Broccoli Stir-Fry

Nutrition Facts
Amount per Serving
  • Calories: 200
  • Protein: 25g
  • Total Fat: 8g
    • Unsaturated Fat: 7g
    • Saturated Fat: 1g
  • Cholesterol: 0mg
  • Total Carbohydrate: 15g
  • Dietary Fiber: 3g
  • Total Sugar: 6g
    • Natural Sugar: 2g
    • Added Sugar: 4g
  • Sodium: 740mg

I confess: I’m a total tofu fan. Tofu—curd made from mashed soybeans— is not only a terrific source of plant-based protein but is neutral in flavor and soaks up any sauce you cook it with. This one just so happens to be thick, delicious, and full of classic Asian flavors. I suggest serving this stir-fry over whole grain brown rice or lower-carb cauliflower rice.

  • Prep time
  • Total Time
This recipe makes 4 servings

For the sauce

  • • 4 tablespoons reduced-sodium soy sauce
  • • 1 tablespoons honey
  • • 2 teaspoon grapeseed or canola oil
  • • 1 tablespoon cornstarch + 2 tablespoons water
  • • 1 tablespoon grated fresh ginger (or 1 teaspoon ground ginger)
  • • 3 garlic cloves, minced (or ½ teaspoon garlic powder)
  • • 1 tablespoon rice wine vinegar

For the stir-fry

  • • 14oz extra firm tofu
  • • 6 cups broccoli florets
  • • 1 teaspoon sesame oil
  • • Additional reduced-sodium soy sauce to taste
  • • 1 tablespoon toasted sesame seeds (optional)

    Press down on a block of extra firm tofu for about 30 minutes to release as much water as possible. (To do this, you can layer a plate with a dish towel and paper towels, then put tofu on top. Cover with another layer of paper towels, dish towel and another plate or cookie sheet and then books or something else heavy to help drain the water.) Then, cut into cubes or rectangles.

    Combine all the sauce ingredients in a bowl and whisk until smooth. Set aside.

    Liberally coat a large skillet or wok with oil spray and warm over medium-high heat. Add the tofu, drizzle on soy sauce, and allow to cook for about 8 to 10 minutes, stirring halfway through to brown both sides. Transfer tofu to a plate.

    Liberally reapply oil spray to the skillet and warm over medium heat (higher temps will burn the sauce). Add the broccoli florets and sauté, tossing occasionally, for about 3 minutes.

    Add the sauce to the skillet, continuously stirring the broccoli and scraping the bottom of the pan (it will start to thicken and absorb) for about 3 more minutes.  Add the cooked tofu back to the pan and toss everything to fully coat in sauce. Drizzle on the sesame oil and continue sautéing for another 3 to 4 minutes. Season with extra soy sauce to taste, and add optional crushed red pepper flakes.  Top each serving with 1 tablespoon of optional toasted sesame seeds and enjoy!


    Want more tofu? Try these Buffalo Tofu “Wings”!