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Stir-Fried Broccoli and Mushrooms with Tofu

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Stir-Fried Broccoli and Mushrooms with Tofu
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4
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This Asian-inspired dish is a quick fix for a delicious dinner. From Prevention® Healthy Cooking.

Ingredients

1/3
cup chicken or vegetable broth
1
tablespoon apricot all-fruit spread
1
tablespoon reduced-sodium soy sauce
1
tablespoon dry sherry
2
teaspoons cornstarch
1
tablespoon canola oil
1
large bunch broccoli, cut into small florets
4
cloves garlic, minced
1
tablespoon finely chopped fresh ginger
4
ounces mushrooms, sliced
1
cup halved cherry and/or yellow pear tomatoes
8
ounces firm tofu, drained and cut into 1/4” cubes

Directions

  • 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.
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Tips  

Mushrooms are a good source of the mineral selenium that comes from the soil. Selenium helps the body use an antioxidant vitamin E.

Meals That Heal from Prevention® (2001) p. 278

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
200
(
Calories from Fat
70
)
Daily Value
Total Fat
7g
11%
(
Saturated Fat
1g
4%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
280mg
12%
Potassium
820mg
24%
Total Carbohydrate
21g
7%
(
Dietary Fiber
5g
21%
,
Sugars
7g
)
Protein
12g
Daily Value*:
Vitamin A
30%
30%
Vitamin C
120%
120%
Calcium
20%
20%
Iron
15%
15%
Exchanges:
0 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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