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Stir-Fried Broccoli and Mushrooms with Tofu

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

  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4

Ingredients

1/3
cup chicken 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.

Nutrition Info

The Quick Take:

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

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.

Did You Know?

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

©Copyright 2009, Rodale, Inc.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 11/25/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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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.

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