Stir-Fried Broccoli and Mushrooms with Tofu

Stir-Fried Broccoli and Mushrooms with Tofu

This Asian-inspired dish is a quick fix for a delicious dinner. From Prevention Healthy Cooking. 4 servings

Prep Time

30

Minutes

Total Time

30

Minutes

Makes

4

servings

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
  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.
Makes 4 servings
Make the Most of This Recipe With Tips From The Live Better America® Kitchens
Mushroom Mania
Mushrooms are a good source of the mineral selenium that comes from the soil. Selenium helps the body use an antioxidant vitamin E.
Source:
Meals That Heal from Prevention® (2001) p. 278

Nutrition Information:

1 Serving (1 Serving)
  • Calories 200
    • (Calories from Fat 70),
  • Total Fat 7g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 0mg;
  • Sodium 280mg;
  • Total Carbohydrate 21g
    • (Dietary Fiber 5g,
    • Sugars 7g),
  • Protein 12g;
Percent Daily Value*:
    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.