Feed the family for under $10 with our stir-fried tofu & broccoli with soy & brown rice.
Ingredients
- 35g (1/4 cup) cornflour
- 1 teaspoon sea salt
- 350g firm tofu, cut into pieces
- 1 1/2 tablespoons vegetable oil
- 2 tablespoons dry sherry
- 2 tablespoons soy sauce
- 2 teaspoons caster sugar
- 1 teaspoon cornflour, extra
- 1 brown onion, cut into thin wedges
- 400g broccoli, trimmed, cut into florets
- 1 long fresh red chilli, halved, deseeded, finely chopped
- 2 x pkt Uncle Ben's® Microwave Brown Rice, heated following packet instructions, to serve
Method
- Step 1Combine the cornflour and salt in a medium bowl. Add the tofu and toss to coat. Shake off excess.
- Step 2Heat a wok or large non-stick frying pan over high heat. Add 1 tablespoon of oil and heat until just smoking. Add half the tofu and cook for 1 minute each side or until golden. Transfer to a plate. Repeat with remaining tofu.
- Step 3Place the sherry, soy sauce, sugar and extra cornflour in a small bowl. Stir until sugar dissolves and mixture is smooth.
- Step 4Heat the remaining oil in the wok over high heat. Add the onion and stir-fry for 1 minute. Add the broccoli and chilli. Stir-fry for 2 minutes or until the broccoli is bright green and tender crisp. Add the tofu and sherry mixture. Stir-fry for 1-2 minutes or until the tofu is heated through.
- Step 5Divide rice and stir-fry among serving dishes to serve.
- High fibre
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
- Vegan
- Vegetarian
Nutrition
1107 kj
Energy
14g
Fat Total
2g
Saturated Fat
11g
Fibre
16g
Protein
1323.39mg
Sodium
4g
Carbs (sugar)
12g
Carbs (total)
All nutrition values are per serve
Notes
Cook’s tip: Add 1-2 tablespoons of water if necessary when stir-frying the tofu in step 4 – the sauce should be thin enough to coat the tofu.
For the kids: Omit cornflour and salt. Swap tofu for 6 chicken thigh fillets, thickly sliced. Stir-fry in step 2 until cooked through. Omit chilli, if desired.
- Author: Chrissy Freer
- Image credit: Steve Brown
- Publication: Australian Good Taste
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