Garlic-Broccoli Tofu Stir Fry

Garlic-Broccoli Tofu Stir Fry

I love tofu, as long as it is accompanied by some tasty flavors and other ingredients. Because let's face it, plain tofu on its own is kind of gross! However, this recipe has been known to convert even the most ardent tofu-haters into tofu-likers. I suppose tofu-lover conversion was a bit too optimistic, but I still take this recipe as a “win.” There are a few key things to do for the best possible stir fry. Most important is to take the time to “firm up” the tofu so it is as firm as possible. If you have never done this, read my How To Firm Up Tofu Tutorial. I usually start preparing the tofu the night before, but you can always do the tofu and then start prepping the rest of the vegetables and that is usually long enough to firm up the tofu enough to make a difference. Try to find the oyster sauce with the least amount of sugar – or go ahead and make our tasty Vegetarian “Oyster” Sauce which is not only vegetarian, it has no added sugars. There is a lot of garlic in this recipe. A whole head! If you are not a garlic fan, use less. If you adore garlic like my husband does, go ahead and add more. But be forewarned – it will be quite spicy. I like adding some Chinese hot peppers but the vast majority of my testers declared that to be much too hot for them combined with the garlic. You can also double the veggies, but that does lower the protein count so decide what is best for your personal eating plan. I saute everything in a spritz or two of a high-heat tolerant cooking oil spray – normally Grapeseed Oil – but you can use your favorite non-stick cooking spray or else a tablespoon or two of oil if you have the calories and fat to spare for the day. This will result in a crispier tofu, but the overall flavor of the rest of the dish is not changed. A good quality broth does make a difference, and using one that is not too salty is ideal as the oyster sauce has quite a bit of salt in it.

Cooking oil or non-stick cooking spray (for testing we used a one second spray of Grapeseed Oil)
1 14-ounce package extra firm tofu, compressed and cubed (400 calories, 40 grams protein)
Salt
Freshly ground black pepper
1 diced onion (44 calories, 1.2 grams protein)
1 diced red bell pepper (30 calories, 1 gram protein)
1 head peeled and crushed garlic cloves (or to taste) (39 calories, 1.8 grams protein)
¼ cup oyster sauce (for testing we used our recipe for Vegetarian “Oyster” Sauce) (56 calories, 4 grams protein)
2 cups broccoli florets (60 calories, 5 grams protein)
1/3 cup vegetable, chicken, or mushroom broth (for testing we used 1/3 cup water and 1 teaspoon Vegetarian “No Beef” Better Than Bouillon) (10 calories, 1 gram protein)

Heat a large, heavy skillet over medium-high heat. Lightly grease the pan with a small amount of cooking oil or with non-stick cooking spray. Add the tofu, season with salt and pepper, and quickly brown on all sides. Remove the tofu from the pan, leaving any oil or liquid in the pan. Add the onion and saute for 5-7 minutes, or until the onion is soft and translucent. Add the bell pepper and garlic and saute for 2-3 minutes more, or until the garlic is fragrant. Mix in the oyster sauce, then return the tofu to the pan, then add the broccoli and broth. Turn the heat up to high and bring the mixture to a boil. Cook until the broccoli is tender, but not mushy, and the sauce has thickened. Serve hot.

Makes six servings.

Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes

639 calories and 54 grams protein total
106.5 calories and 9 grams protein per serving