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Home > Recipes > Dinner > Stir-Fried Broccoli and Mushrooms with Tofu

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Stir-Fried Broccoli and Mushrooms with Tofu

Stir-Fried Broccoli and Mushrooms with Tofu
Recipe Tip
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

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This Asian-inspired dish is a quick fix for a delicious dinner. From Prevention Healthy Cooking.
Prep Time:30 min
Start to Finish:30 min
makes:4 servings
1/3cup Progresso® chicken broth (from 32-oz carton) or vegetable broth
1tablespoon apricot all-fruit spread
1tablespoon reduced-sodium soy sauce
1tablespoon dry sherry
2teaspoons cornstarch
1tablespoon canola oil
1large bunch broccoli, cut into small florets
4cloves garlic, minced
1tablespoon finely chopped fresh ginger
4ounces mushrooms, sliced
1cup halved cherry and/or yellow pear tomatoes
8ounces 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.
Nutritional Information
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*: Vitamin A 30%; Vitamin C 120%; Calcium 20%; Iron 15% Exchanges: 1/2 Other Carbohydrate; 2 Vegetable; 1 Medium-Fat Meat; 1/2 Fat Carbohydrate Choices: 1 1/2 
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.
 
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Stick to the cooking time
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.
Posted at 9:32 AM on August 20 2010 by
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