Broccoli-Tofu Stir-Fry

This simple meatless stir-fry has a subtle yet addictive sauce. To cut preparation time, use precut broccoli florets. They're near the salad greens in the supermarkets.

Yield: 4 servings (serving size: 1 cup stir-fry and 1/2 cup rice)

Ingredients

• 1  (3 1/2-ounce) bag boil-in-bag brown rice
• 2  tablespoons  low-sodium soy sauce
• 2  tablespoons  oyster sauce
• 2 1/2  teaspoons  cornstarch
• 2  teaspoons  rice vinegar
• 2  teaspoons  dark sesame oil
• 2  teaspoons  vegetable oil
• 1  pound  firm tofu, drained and cut into 1/2-inch cubes
• 1/4  teaspoon  salt
• 2  cups  broccoli florets
• 3/4  cup  water
• 1 1/2  tablespoons  bottled minced garlic

Preparation

Cook the rice according to package directions.

While rice cooks, combine soy sauce and the next 4 ingredients (soy sauce through sesame oil) in a small bowl, stirring with a whisk; set aside.

Heat vegetable oil in a large nonstick skillet over medium-high heat. Add the tofu, and sprinkle with salt. Cook 8 minutes or until golden brown, tossing frequently. Remove tofu from pan, and keep warm. Add broccoli, water, and garlic to pan. Cover and cook 4 minutes or until crisp-tender, stirring occasionally. Uncover; add soy sauce mixture and tofu, stirring gently to coat. Cook 2 minutes or until sauce thickens, stirring occasionally. Serve the broccoli mixture over rice.

Nutritional Information

Calories:

451 (17% from fat)

Fat:

8.3g (sat 1.4g,mono 2.6g,poly 3.8g)

Protein:

16.2g

Carbohydrate:

78g

Fiber:

4.4g

Cholesterol:

0.0mg

Iron:

2.8mg

Sodium:

581mg

Calcium:

87mg