Brocoli & Tofu Stir-Fry with White Rice
Spice up dinner with this broccoli and tofu stir fry.
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Servings: 4 people
Serving Size:0.25 g
Nutrition
Calories:461 kcal
Carbs:66 g
Sodium:436 mg
Potassium:403 mg
Phosphorus:119 mg
Protein:15 g
Fiber:4 g
Equipment
- 1 Cast iron pan or large saute pan
- 1 Chef knife
- 1 Cutting Board
- 1 Wooden Spoon
Ingredients
Stir-Fry
- 14 oz Crispy Tofu 1 x Crispy Tofu Recipe
- 2 cup Broccoli florets
- 1 Carrot, large Cut into rounds
- ½ Onion, large Cut into thick strips
- 2 Garlic cloves Minced
- 1 tbsp Ginger Minced
- 1 cup Vegetable stock, unsalted This recipe uses Kitchen Basics, Vegetable Stock
- 1 cup Cabbage, red
- 2 tbsp Vegetable oil
- ¼ tsp Red pepper flakes
- 4 cups White rice, cooked
Slurry
- ¼ cup Coconut aminos This recipe uses coconut secret liquid aminos
- 1 tbsp Cornstarch
Instructions
Make the Slurry
- In a small bowl, whisk together the coconut aminos and cornstarch. Try to remove as many clumps as possible.
Make the Stir-Fry
- Add vegetable oil to a large sauté pan and turn to medium-high. Add onions, carrots, cabbage, and broccoli. Cook 15 minutes, or until desired tenderness.2 cup Broccoli florets1 Carrot, large½ Onion, large2 tbsp Vegetable oil1 cup Cabbage, red
- Add garlic, ginger, and red pepper flakes, cook for an additional 2 minutes.2 Garlic cloves1 tbsp Ginger¼ tsp Red pepper flakes
- Deglaze with vegetable stock and mix in the slurry. Lower to a simmer, add tofu and cook until sauce is thickened.1 cup Vegetable stock, unsalted¼ cup Coconut aminos1 tbsp Cornstarch14 oz Crispy Tofu
- Serve with a side of white rice4 cups White rice, cooked
Full Nutrition
Nutrition Facts
Brocoli & Tofu Stir-Fry with White Rice
Amount Per Serving (0.25 g)
Calories 461
Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Trans Fat 0.1g
Polyunsaturated Fat 9g
Monounsaturated Fat 4g
Sodium 436mg19%
Potassium 403mg12%
Carbohydrates 66g22%
Fiber 4g17%
Sugar 7g8%
Protein 15g30%
Vitamin A 3117IU62%
Vitamin B1 0.1mg7%
Vitamin B2 0.1mg6%
Vitamin B3 1mg5%
Vitamin B5 1mg10%
Vitamin B6 0.3mg15%
Vitamin C 56mg68%
Vitamin E 1mg7%
Vitamin K 70µg67%
Calcium 183mg18%
Copper 0.2mg10%
Folate 43µg11%
Iron 1mg6%
Manganese 1mg50%
Magnesium 37mg9%
Phosphorus 119mg12%
Selenium 14µg20%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.
