Broccoli & Tofu Stir-Fry With Rice

Brocoli & Tofu Stir-Fry

Brocoli & Tofu Stir-Fry with White Rice

Anthony Valentine, Kidney-Friendly Chef
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Spice up dinner with this broccoli and tofu stir fry.
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Low Phosphorus, Medium Potassium, Medium Sodium
Total Time: 1 hour
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 florets
    1 Carrot, large
    ½ Onion, large
    2 tbsp Vegetable oil
    1 cup Cabbage, red
  • Add garlic, ginger, and red pepper flakes, cook for an additional 2 minutes.
    2 Garlic cloves
    1 tbsp Ginger
    ¼ 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, unsalted
    ¼ cup Coconut aminos
    1 tbsp Cornstarch
    14 oz Crispy Tofu
  • Serve with a side of white rice
    4 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.

Anthony Valentine, Kidney-Friendly Chef (122)

Founder & Director Anthony Valentine graduated from the University of New Hampshire with a degree in Culinary Arts & Nutrition in 2013. He was later diagnosed with IGA Nephropathy (IGAN) in April 2017. On January 31st, 2019, he received a new kidney from his mother. Post-transplant life will never be the same, and neither will his diet. So, combining his diagnosis of IGAN with his degree in culinary arts and nutrition, he created Cukebook.org. Cukebook is a website that documents recipes, guides, tools, and resources designed to help people fighting chronic kidney disease.

Post-transplant life will never be the same, and neither will his diet. So, combining his diagnosis of IGAN with his degree in culinary arts and nutrition, he created Cukebook.org. Cukebook is a website that documents recipes, guides, tools, and resources designed to help people fighting chronic kidney disease.

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