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Stir-Fried Broccoli and Mushrooms with Tofu

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  • Prep 30 min
  • Total 30 min
  • Servings 4
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This Asian-inspired dish is a quick fix for a delicious dinner. From Prevention® Healthy Cooking.
By Betty Crocker Kitchens
Updated Sep 20, 2016
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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

Steps

  • 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.

Tips from the Betty Crocker Kitchens

  • tip 1
    Mushrooms are a good source of the mineral selenium that comes from the soil. Selenium helps the body use an antioxidant vitamin E.
  • tip 2
    Meals That Heal from Prevention® (2001) p. 278

Nutrition

200 Calories, 7g Total Fat, 12g Protein, 21g Total Carbohydrate, 7g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
200
Calories from Fat
70
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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