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    You are in: Home / Australian / Sydney Broccoli, Red Pepper & Tofu Stir Fry With Balsamic Vi Recipe
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    Sydney Broccoli, Red Pepper & Tofu Stir Fry With Balsamic Vi

    Sydney Broccoli, Red Pepper & Tofu Stir Fry With Balsamic Vi. Photo by Karen Elizabeth

    1/1 Photo of Sydney Broccoli, Red Pepper & Tofu Stir Fry With Balsamic Vi

    Total Time:

    Prep Time:

    Cook Time:

    20 mins

    5 mins

    15 mins

    KateL's Note:

    Published for safekeeping, from CSPN Nutrition Action Newsletter, June 2011. To heighten the taste, brown the broccoli and peppers well to create a rich, caramelized taste. If you prefer, you can use chicken or shrimp instead of tofu. Serve with brown rice or another whole grain.

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    Ingredients:

    Serves: 3

    Yield:

    cups

    Units: US | Metric

    • 14 ounces extra firm tofu, water-packed, drained
    • 3 tablespoons balsamic vinegar
    • 2 tablespoons reduced sodium soy sauce
    • 1 tablespoon honey or 1 tablespoon agave syrup
    • 2 garlic cloves, minced
    • 1 tablespoon grated ginger
    • 1 tablespoon vegetable oil, for broccoli
    • 1/2 lb broccoli floret
    • 1 tablespoon vegetable oil, for red pepper
    • 1 red pepper, thinly sliced (I use red bell pepper)
    • 1 tablespoon vegetable oil, for tofu
    • 4 scallions, sliced, for garnish

    Directions:

    1. 1
      Cut the tofu across the width into 6 slabs. Cut each slab in half to make 12 squares. Blot the tofu to remove some of the moisture and set aside.
    2. 2
      Whisk together the balsamic vinegar, soy sauce, honey, garlic, and ginger in a small bowl and set aside.
    3. 3
      Saute the broccoli in 1 tablespoon of oil over medium-high heat until bright green and starting to brown in places, about 5 minutes. Remove broccoli from the pan.
    4. 4
      Saute the red pepper in 1 tablespoon of oil over medium-high heat until it starts to brown, about 3 minutes. Remove the red pepper from the pan.
    5. 5
      Saute the tofu in the remaining 1 tablespoon of vegetable oil over medium-high heat until browned, 2 minutes per side.
    6. 6
      Add the vinegar mixture to the tofu and simmer until slightly thickened, about 1 minute.
    7. 7
      Return the broccoli and peppers to the pan and gently toss to coat with the sauce.
    8. 8
      Garnish with the scallions and serve with brown rice or another whole grain.

    Ratings & Reviews:

    • on August 09, 2012

      55

      I enjoyed this, I chose to omit the tofu and make it simply with the veggies, at the last minute I did add some cashews. I did slightly steam the broccoli because DH really doesnt like crispy veg, in the end they were still abit crunchy for him but personally I enjoyed it. I served this on chinese noodles, soaked and lightly stir-fried. Thanks, Kate, very nice, made for ZWT 8

      person found this review Helpful. Was this review helpful to you? Yes | No
    • on August 01, 2011

      55

      This is great!Made as directed except I cooked the tofu longer than suggested so it would be nice and crispy. Thanks for sharing!

      person found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Sydney Broccoli, Red Pepper & Tofu Stir Fry With Balsamic Vi

    Serving Size: 1 (319 g)

    Servings Per Recipe: 3

    Amount Per Serving
    % Daily Value
    Calories 302.5
     
    Calories from Fat 176
    58%
    Total Fat 19.6 g
    30%
    Saturated Fat 3.0 g
    15%
    Cholesterol 0.0 mg
    0%
    Sodium 401.3 mg
    16%
    Total Carbohydrate 21.3 g
    7%
    Dietary Fiber 2.9 g
    11%
    Sugars 11.3 g
    45%
    Protein 14.7 g
    29%

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