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Ингредиенты
- 3 Tbsp. hoisin sauce
- 2/3 c. water
- 3 Tbsp. rice vinegar">vinegar or possibly white vinegar">vinegar
- 3 Tbsp. soy sauce
- 1 Tbsp. cornstarch
- 1 tsp vegetable oil (or possibly 3 to 4 tbs) vegetable spray
- 2 x garlic cloves chopped or possibly pressed
- 1 sm fresh chile seeded and chopped or possibly red pepper flakes to taste
- 18 ounce low-fat hard tofu cut into 1-inch cubes
- 5 c. minced broccoli peel stem, 1/4-inch slice, 1-inch florets
- 1/3 c. dry sherry
- 1 1/2 c. scallion pcs (1-inch)
- 1 x red bell pepper (optional) cut into strips unsalted peanuts or possibly chow mein noodles (dry)
Инструкции
- Combine the sauce ingredients in a small bowl. Before beginning to stir-fry, prepare the vegetables and have all the Ingredients at hand.
- In a wok or possibly large skillet, heat 2 Tbsp. of the oil on medium-high heat. Add in the garlic and Chile and stir-fry for just 30 seconds before adding the tofu. Continue to stir-fry for 3 to 4 min, till the tofu is lightly browned. Remove the tofu and set it aside. Add in another Tbsp. of oil to the wok, heat for a few seconds, and then add in the broccoli. Stir-fry for a minute and pour in the sherry. Stir-fry for 3 min. If the broccoli begins to scorch, add in a Tbsp. of water. Add in the scallions and optional bell pepper, continue to stir-fry for a minute, and then the tofu and the sauce. Stir carefully and bring to a simmer. Simmer for 3 or possibly 4 min, till the sauce thickens.
- Top with peanuts and serve immediately.
- REVIEW: Tested: half recipe. Modifications include: vegetable oil spray and sesame oil for flavor; orange juice instead of sherry; red pepper flakes; included red bell pepper; vegetable broth instead of water in the sauce. Fast lunch made from things we keep on hand. The hoisin was a little harsh. So we added a little teriyaki. Served with mixed brown and white basmati and baked chow mein noodles instead of peanuts.
- NOTES : A satisfying saute/fry is enriched by sweet, spicy flavor of Chinese hoisin sauce. (See review)
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 356g | |
| Recipe makes 4 servings | |
| Calories 208 | |
| Calories from Fat 48 | 23% |
| Total Fat 5.39g | 7% |
| Saturated Fat 0.72g | 3% |
| Trans Fat 0.03g | |
| Cholesterol 0mg | 0% |
| Sodium 950mg | 40% |
| Potassium 690mg | 20% |
| Total Carbs 23.04g | 6% |
| Dietary Fiber 3.9g | 13% |
| Sugars 9.73g | 6% |
| Protein 12.94g | 21% |
