Healthy recipe: Tofu & broccoli stir-fry


  • ½ cup vegetable broth
  • ¼ cup unsweetened rice wine
  • 3 tbsp reduce-sodium soy sauce
  • 2 tbsp cornstarch, divided
  • 1 packet of no-calorie sweetener (like Splenda or Stevia)
  • ¼ tsp crushed red pepper
  • 1 14-ounce package extra-firm water-packed tofu, drained
  • ¼ tsp salt
  • 2 tbsp canola oil, divided
  • 1 tbsp minced garlic
  • 1 tbsp minced ginger
  • 6 cups broccoli florets
  • 3 tbsp water
  • Rice noodles (optional – will change nutritional values listed below)


  1. Combine broth, sherry, soy sauce, 1 tbsp corn starch, no-calorie sweetener, and crushed red pepper in a small bowl. Set aside.
  2. Cut tofu into ¾-inch cubes and pat dry, then sprinkle with salt. Place the remaining 1 tbsp cornstarch in a large bowl. Add the tofu; toss gently to coat. Heat 1 tbsp oil in a large nonstick skillet or wok over medium-high heat. Add the tofu; cook, undisturbed, until browned, about 3 minutes. Gently turn and cook, stirring occasionally, until browned all over, 2 to 3 minutes more. Transfer to plate.
  3. Reduce heat to medium. Add the remaining 1 tbsp oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes. Stir the reserved broth mixture and add to the pan. Cook until the sauce has thickened, 1 to 2 minutes. Return the tofu to the pan; toss to combine with the broccoli and sauce.


Recipe from:

Servings per recipe: 4

Nutrition Facts per serving: 216 calories, 12 grams of protein, 16 grams of carbohydrate, 4 grams of fiber, 12 grams of fat