Prep Time: 10-15 minutes | Cook Time: 20-25 minutes | Total Time: 30-40 minutes
- 500 grams or 3 large broccoli florets
- 400 grams extra-firm tofu, cut into cubes
- 6 tbsps vegetarian stir-fry sauce
- 1 ½ tbsp garlic, minced
- ½ tbsp sugar
- 1 tsp chilli garlic
- 1 tsp sesame oil
- 1 tsp olive oil
- 4 tbsps cooking oil
- ⅛ tsp pepper
- Heat the pan and pour the 4 tbsps of cooking oil.
- When oil becomes hot, fry the tofu until the texture becomes crisp.
- Remove the tofu from the pan and let it cool.
- On a clean wok or pan, heat the olive oil.
- Once hot, saute the minced garlic until it is light brown.
- Add fried tofu.
- Put 3 tbsps of stir-fry sauce. Stir. Cook for 2-3 minutes or until the sauce is absorbed by the tofu.
- Add the broccoli florets.
- Put the remaining 3 tbsps of stir-fry sauce. Stir.
- Add pepper, sugar and chilli garlic. Cook for 5 minutes.
- Once the broccoli is cooked, add sesame oil.
- Stir fry to coat everything with the sauce, then transfer everything to a serving plate.
- You may blanch the broccoli in boiling water for 3 minutes, then shock it in ice-cold water for 2 minutes or until it is completely cooled. This will help the broccoli to retain its colour, flavour and texture.
- Use a wok, if you have, and cook the dish on a high fire.
- You may add sesame seeds and green onions to garnish. Some recipes include cashews, too.
- Service with your chosen carbohydrates like grains or noodles
Nutrition Facts and Recommendations
- Serving: 4 | Calories: 359
- Carbohydrates: 29g (32%) | Protein: 19.2g (21%) | Fat: 19g (47%)
- Saturated Fat: 3.1g (15%)* | Cholesterol 0mg | Sodium 1,356mg (59%)*
- Dietary Fiber: 6.7g (24%)* | Total Sugars: 13.6g
- Calcium 401mg (31%)* | Iron: 5mg (30%)* | Potassium: 507mg (11%)*
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
This recipe is high in protein, carbohydrates, dietary fibre, calcium and iron.
- However, this recipe is high in fat. You may lower it by reducing the amount of cooking oil or by not frying the tofu. Try baking it or just saute it.
- You may opt to use reduced-sodium soy sauce to lessen the amount of sodium.
Enjoy and savor your meal! Let’s eat!
About the author
Vessa Matalog is a graduate of Center for Asian Culinary Studies’ Diploma Course in Professional Culinary and Arts with Restaurant Operations Program. She loves everything about food and makes it as her inspiration in creating her own recipes to share with family and friends. She started her food business, V Gourmet, where she shares her food creations for everyone to savor and enjoy.