Cashew Broccoli and Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
59%
Cashew Broccoli and Tofu
45 min.
4
451kcal

Suggestions

Ingredients

  • cups broccoli florets 
  • cups rice hot cooked
  • teaspoons cornstarch 
  • 1.5 tablespoons sesame oil dark divided
  • tablespoons ginger fresh minced peeled
  • 0.3 cup soya sauce low-sodium divided
  • cups bell pepper red thinly sliced ( 2)
  • 0.3 cup dry-roasted cashews unsalted chopped
  • 15 ounce extrafirm tofu drained cut into 1/2-inch-thick strips
  • cup vegetable broth divided

Equipment

  • frying pan
  • paper towels

Directions

  1. Place tofu strips on several layers of paper towels; cover with additional paper towels, and press to remove moisture.
  2. Combine 1/2 cup broth, 2 tablespoons soy sauce, and cornstarch; set aside.
  3. Drizzle remaining 2 tablespoons soy sauce over tofu strips.
  4. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat.
  5. Add tofu; cook 5 to 6 minutes or until browned, turning occasionally.
  6. Remove tofu from pan; keep warm.
  7. Heat remaining 1/2 tablespoon oil in same pan.
  8. Add broccoli, bell pepper, ginger, and, if desired, crushed red pepper. Cook 2 to 3 minutes, stirring constantly.
  9. Add remaining 1/2 cup broth; cover and simmer 2 to 3 minutes or until broccoli is crisp-tender.
  10. Add cornstarch mixture; cook 1 minute or until thickened. Gently stir tofu into vegetables.
  11. Serve over rice; sprinkle with cashews.

Nutrition Facts

Calories451kcal
Protein16.74%
Fat29.23%
Carbs54.03%

Properties

Glycemic Index
62
Glycemic Load
50.31
Inflammation Score
-10
Nutrition Score
24.478695745053%

Flavonoids

Luteolin
1mg
Kaempferol
5.37mg
Myricetin
0.04mg
Quercetin
2.4mg

Nutrients percent of daily need

Calories:451.47kcal
22.57%
Fat:14.89g
22.91%
Saturated Fat:2.32g
14.48%
Carbohydrates:61.96g
20.65%
Net Carbohydrates:56.69g
20.61%
Sugar:5.75g
6.39%
Cholesterol:0mg
0%
Sodium:842mg
36.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.19g
38.39%
Vitamin C:156.41mg
189.59%
Vitamin K:76.95µg
73.29%
Vitamin A:2882.93IU
57.66%
Manganese:1.12mg
55.97%
Vitamin B6:0.54mg
26.81%
Folate:95.31µg
23.83%
Selenium:14.76µg
21.09%
Fiber:5.27g
21.08%
Phosphorus:202.09mg
20.21%
Calcium:195.2mg
19.52%
Magnesium:77.03mg
19.26%
Copper:0.36mg
18.07%
Iron:3.16mg
17.58%
Potassium:547.2mg
15.63%
Vitamin B5:1.41mg
14.06%
Vitamin E:2mg
13.33%
Vitamin B2:0.22mg
12.96%
Zinc:1.86mg
12.39%
Vitamin B3:2.13mg
10.63%
Vitamin B1:0.14mg
9.64%
Source:My Recipes