Saturday, November 16, 2013

Broccoli and Tofu Stir Fry

Broccoli and Tofu Stir Fry with Brown Rice
served over a bed of organic spinach
I love Chinese food.  I love getting takeout or going to a Chinese restaurant with my extended family and ordering a bunch of dishes and eating way too much.  But that usually leaves me with a slightly sick feeling in my stomach and a lot of grease swirling around inside of me.  This recipe is a healthy take on my usual go to favorite at any Asian restaurant.  Although I have rarely seen the meal "Broccoli and Bean Curd in Garlic Sauce" on a menu, I usually have no problem ordering "off the menu" since I know they have all the ingredients on hand.  Unfortunately I never know what exactly is in their "garlic sauce" and rarely can I find brown rice. What to do?  Make my own!

This is a very basic stir fry, but the special secret is the Asian Garlic Sauce recipe I have perfected.  Not too salty, not too sweet... with just the right amount of garlic and heat. During the summer months, my garden provides a much more interesting variety of vegetables to cook with and if I had had any on hand I would have used my favorite bok choy or fresh broccoli, or mushrooms, but I didn't have the time or money to go to the store again this week.  And I did have two bags of frozen broccoli that needed to get eaten right in my own freezer. Of course you can use whatever vegetables you like as well as chicken, pork or beef if you prefer. So the next time you get a craving for Chinese food, don't call out for something not so healthy, make this instead!!

Broccoli and Tofu Stir Fry

1 1/2 C. dried brown rice
3 1/4 C. water (for rice)
14 oz. organic extra firm tofu
2 T. organic canola oil
2 (10 ounce) packages of frozen organic broccoli
Asian Garlic Sauce (see recipe below)
sesame seeds, for garnish

Cook rice according to package instructions. Cut the block of tofu in half to make two 1 inch thick slabs.  If desired, cut each of those in half again to make them easier to flip. Drain and squeeze out of the tofu as much moisture as possible and let rest on some paper towels.  Heat the canola oil in a large frying pan over medium heat, and add the tofu.  Cook for about 5 to 10 minutes per side until they are slightly browned and crispy.  Set aside.  In the meantime, cook the broccoli according to the package instructions and prepare the Asian Garlic Sauce. When both the tofu and the broccoli are cooked, combine them in one large pan and add the sauce.  Cook for another 5 minutes to let the flavors meld a bit.  Serve over brown rice, and garnish with sesame seeds.

Asian Garlic Sauce

2 T. corn starch
1/4 C. water
2 T. organic canola oil
6 cloves of garlic, minced
1/4 tsp. crushed red pepper
1/4 C. organic soy sauce
1 C. organic chicken stock (or vegetable)
1/2 tsp. organic white sugar
1/2 tsp. ground ginger
1 tsp. sesame oil

In a small bowl, whisk together the corn starch and water.  Set aside.  In a medium saucepan, heat the canola oil over medium heat, add the garlic and sauté for about 5 minutes. Add in the crushed red pepper and cook for another minute. Stir in the remaining ingredients, including the cornstarch mixture and heat through until it starts to bubble and thicken. 

ready to flip

nicely browned

ready to mix in the sauce

ready to eat!!


  1. I found your recipe is so interesting and it looks easy to prepare. The instruction given here are easy to understand. I will show this blog to my husband and I will ask his opinion about this recipe. I hope you also post a stir fry sauce recipe. Thank you sharing this one.

    1. Thank you very much! Does your husband have a blog too? The link you shared is nice as well!!