Tofu and Broccoli in Peanut Sauce
This vegan dish from our May issue "Hearty and Healthy" collection is packed with protein from the tofu and peanut butter. Serve over rice, preferably whole grain.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 302 |
| pro | 17 g |
| total fat | 21 g |
| sat. fat | 3 g |
| carb | 18 g |
| fibre | 5 g |
| chol | 0 mg |
| sodium | 192 mg |
| % RDI: | - |
| calcium | 21% |
| iron | 23% |
| vit A | 16% |
| vit C | 133% |
| folate | 42% |
-
1 pkg (425 g) firm tofu
1/4 cup (50 mL) natural peanut butter
2 tbsp (25 mL) hoisin sauce
2 tbsp (25 mL) rice or cider vinegar
1/4 tsp (1 mL) hot pepper sauce
1 tbsp (15 mL) vegetable oil
2 green onions, chopped
2 cloves garlic, minced
3 cups (750 mL) broccoli florets and chopped peeled stems
1 sweet red pepper, sliced
1 cup (250 mL) bean sprouts
1/4 cup (50 mL) chopped fresh coriander
1/4 cup (50 mL) chopped peanuts
Preparation:
Pat tofu dry with paper towel; cut into 1-inch (2.5 cm) cubes. Set aside.
In small bowl, whisk together 1/4 cup (125 mL) water, peanut butter, hoisin sauce, vinegar and hot pepper sauce; set sauce aside.
In large skillet, heat oil over medium-high heat; stir-fry tofu, green onions and garlic until tofu is golden, 3 minutes.
Add broccoli and red pepper; stir-fry for 1 minute. Add 2 tbsp (25 mL) water; cover and steam until broccoli is tender-crisp, 1 minute. Add peanut sauce; cook, stirring, to heat through, 1 minute. Sprinkle with bean sprouts, coriander and peanuts.
Additional Information
Source
Canadian Living Magazine: May 2005
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