I love tofu and broccoli in garlic sauce from Chinese restaurants. The last time I had it, however, the sauce was greasy, even with steamed tofu! It was then I decided to make a healthier version. My healthier version has lightly crisped tofu chunks with lots of steamed broccoli and a garlicky, gingery sauce. Low sodium soy sauce may be used for this recipe, too, to help reduce the sodium content. Feel free to add red pepper flakes or Szhechuan hot sauce to the marinade.
Tofu and Broccoli in Garlic Sauce
1 lb extra-firm tofu
1/4 c honey or agave nectar
1/3 c soy sauce
1/2 c water
1/8 c natural rice wine vinegar (aka: unseasoned rice wine vinegar)
4 tsp corn starch
1 tbsp canola oil, divided
1/2 cup water
6 cups broccoli florets (about 3 large broccoli crowns)
3 cloves garlic, finely minced
1 tbsp finely minced ginger
4 cups prepared rice, brown or white
1. Cut the tofu into 3/4" cubes.
2. Combine the honey or agave nectar, soy sauce, 1/2 cup water, and rice wine vinegar into a shallow bowl. Add the tofu cubes to the soy sauce mixture, tossing to coat. Make sure all the tofu is submerged. Marinate for at least 30 minutes to an hour.
3. Heat a large skillet or wok over medium-high heat. Add 2 tsp of the oil. Remove the tofu cubes from the marinade, and allow the excess to drip off the cubes before adding them to the hot pan. Reserve the marinade. Cook the tofu cubes until they are caramelized on most or all of the sides, about 15 minutes.
4. Remove the tofu cubes to a plate. Add the remaining 1 tsp of oil and then add the garlic and ginger. Stir-fry the garlic and ginger 1 minute, then add the broccoli and remaining 1/2 cup water. Allow the broccoli to steam, stirring frequently. Once the water has evaporated, the broccoli should be tender-crisp.
5. Add the cornstarch to the marinade and blend thoroughly. Add this mixture to the broccoli and drop the heat to medium; bring the sauce to a boil. Add the tofu cubes to the sauce and allow the whole mixture to cook together about 3 minutes more, stirring often.
6. Serve over rice.
Servings per recipe: 4
Per serving, without rice:
Fat: 10.7 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 1254 mg
Carbohydrates: 31.8 g
Fiber: 4.3 g
Sugar: 20.6 g
Protein: 16.6 g
Labels: broccoli, gluten-free, stir-fry, tofu, vegan, vegetarian