Broccoli & Tofu Stir-Fry

Brocoli & Tofu Stir-Fry

Brocoli & Tofu Stir-Fry with White Rice

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

Nutrition

Calories:461 kcal
Carbs:66 g
Sodium 436 mg
Potassium 403 mg
Phosphorus 119 mg
Protein 15 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.

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