Tofu and Broccoli with Peanut Sauce Recipe

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Tofu and Broccoli with Peanut Sauce
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Ingredients
14
Count
Nutrition
357
Calories
Total time
30
Minutes
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Ingredients:

  • 1/2 cup unprocessed peanut butter
  • 1/2 cup hot water
  • 1/4 cup cider vinegar
  • 2 tbsp tamari
  • 1 (1 lb) bunch fresh broccoli (frozen will do)
  • 3 tbsp oil
  • 8 cloves garlic, minced
  • 3 dashes salt
  • 2 cups thinly- sliced onions
  • 2 -3 tbsp tamari

Directions:

  1. -TheSauce-.
  2. In a small saucepan, whisk together the peanut butter and hot water until uniform in consistency.
  3. Whisk in the remaining ingredients.
  4. Set aside.
  5. -TheSaute-.
  6. Cut off the bottom half-inch of the broccoli stems.
  7. Shave off the tough outer skins of the stalks with a sharp paring knife or a vegetable peeler.
  8. Cut the stalks diagonally into thin slices.
  9. Coarsely chop the flowerettes.
  10. Set aside.
  11. Begin heating the large skillet.
  12. When it is hot add 1 tbsp of the oil.
  13. Add half the garlic.
  14. Salt lightly.
  15. Sauté over medium heat for 1 minute, then add the tofu chunks.
  16. Turn the heat up a little, and stir-fry the tofu for 5-8 minutes.
  17. Transfer it, including whatever liquid it might have expressed, to the saucepanful of peanut sauce.
  18. Mix together gently.
  19. Wipe the skillet with a paper towel, and return it to the stove to begin heating once again.
  20. Add the remaining garlic.
  21. Salt lightly.
  22. Add the onions, and some black pepper.
  23. Sauté, stirring frequently, over medium heat, until the onions are soft.
  24. On another burner, begin heating the peanut-tofu sauce on a low heat.
  25. It shouldn't actually cook-it only needs to be warmed through.
  26. Add the broccoli and the chopped peanuts to the skillet.
  27. Add 2-3 tbsp tamari and stir-fry over medium-high heat until the broccoli is bright green and just tender.
  28. Pour the heated peanut sauce over the sauté.
  29. Toss everything gently until everything is coated with everything else.
  30. Serve over long-grained white or brown rice (basmati is good).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 357.26 Kcal (1496 kJ)
Calories from fat 209.91 Kcal
% Daily Value*
Total Fat 23.32g 36%
Sodium 792.35mg 33%
Potassium 647.11mg 14%
Total Carbs 20.42g 7%
Sugars 7.32g 29%
Dietary Fiber 6.99g 28%
Protein 20.04g 40%
Vitamin C 71.3mg 119%
Iron 4.6mg 25%
Calcium 241.4mg 24%
Amount Per 100 g
Calories 130.9 Kcal (548 kJ)
Calories from fat 76.91 Kcal
% Daily Value*
Total Fat 8.55g 36%
Sodium 290.32mg 33%
Potassium 237.1mg 14%
Total Carbs 7.48g 7%
Sugars 2.68g 29%
Dietary Fiber 2.56g 28%
Protein 7.34g 40%
Vitamin C 26.1mg 119%
Iron 1.7mg 25%
Calcium 88.4mg 24%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 8.3
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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