Stir-Fried Broccoli and Mushrooms with Tofu

This Asian-inspired dish is a quick fix for a delicious dinner. From Prevention Healthy Cooking.

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( 5 Ratings)

5 Ratings

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3 Stars 40%

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Member Reviews ( 2 )

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 200
Fat 7g
Saturated Fat 1g
Sodium 280mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 200
Calories from Fat: 70),

% Daily Value

Total Fat: 7g; 7%
(Saturated Fat 1g, 1% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 280mg; 280%;
Total Carbohydrate: 21g; 21%
(Dietary Fiber 5g 5% Sugars 7g 7% ),
Protein: 12g; 12%

% Daily Value*:

Vitamin A: 30%;
Vitamin C: 120%;
Calcium: 20%;
Iron: 15%;

Exchanges:

0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 30 min
Total Time 30 min
Servings 4

Ingredients

1/3: cup Progresso® chicken broth (from 32-oz carton) or vegetable broth

1: tablespoon apricot all-fruit spread

1: tablespoon reduced-sodium soy sauce

1: tablespoon dry sherry

2: teaspoons cornstarch

1: tablespoon canola oil

1: large bunch broccoli, cut into small florets

4: cloves garlic, minced

1: tablespoon finely chopped fresh ginger

4: ounces mushrooms, sliced

1: cup halved cherry and/or yellow pear tomatoes

8: ounces firm tofu, drained and cut into 1/4” cubes

Directions

1 In a cup, whisk together the broth, all-fruit spread, soy sauce, sherry, and cornstarch. Set aside.
2 Heat the oil in a large nonstick skillet over medium-high heat. Add the broccoli, garlic, and ginger and cook, stirring constantly, for 1 minute. Add the mushrooms and cook, stirring frequently, for 3 minutes, or until tender-crisp and lightly browned.
3 Add the tomatoes and tofu and cook, stirring frequently, for 2 minutes, or until the tomatoes begin to collapse.
4 Stir the cornstarch mixture and add to the skillet. Cook, stirring, for 2 minutes, or until the mixture boils and thickens.

Did You Know?

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Expert Tips

Mushrooms are a good source of the mineral selenium that comes from the soil. Selenium helps the body use an antioxidant vitamin E.

Meals That Heal from Prevention® (2001) p. 278

Reviews

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1 - 2 of 2 Reviews View All

Posted 2/17/2013 4:33:43 PM REPORT ABUSE Sarahjo21 said:

Rating:

Easy to make, very quick meal, but lacks flavor.

Posted 8/20/2010 9:32:40 AM REPORT ABUSE LaurenCastro07 said:

Rating:

My husband is a meat and potatoes kind of guy but when i made this for him he found it hardy enough. The only advice i would give is to watch how long your cooking everything. You may think it looks undercooked but it continues to cook even after the burner is turned off. The first time i cooked it i over cooked it only 5 min over and and had to try it again a week later and it made a huge difference... hope you enjoy as mucha as i did.

1 - 2 of 2 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 06/20/2008. NOTE: We do not include optional ingredients in our calculations.