Peanut-Broccoli Stir-fry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
20%
Peanut-Broccoli Stir-fry
40 min.
6
415kcal

Suggestions


Are you looking for a delicious and nutritious meal that caters to various dietary preferences? Look no further than this Peanut-Broccoli Stir-fry! This vibrant dish is not only vegetarian and vegan but also gluten-free and dairy-free, making it a perfect choice for anyone seeking a wholesome meal without compromising on flavor.

Ready in just 40 minutes, this stir-fry serves six, making it an ideal option for family dinners or meal prep for the week ahead. With a delightful combination of fresh broccoli florets, crunchy carrot sticks, and protein-packed firm tofu, this dish is as satisfying as it is healthy. The creamy peanut butter and sweet chili sauce create a rich, savory sauce that perfectly complements the crisp vegetables and tender tofu.

Each serving is packed with 415 calories, providing a balanced caloric breakdown of protein, fat, and carbohydrates to fuel your day. Whether you're enjoying it for lunch, dinner, or as a main course, this Peanut-Broccoli Stir-fry is sure to impress your taste buds and leave you feeling energized. Plus, the addition of lime juice and chopped peanuts adds a refreshing twist and a delightful crunch to every bite. Get ready to indulge in a meal that is not only good for you but also bursting with flavor!

Ingredients

  • cups broccoli florets fresh
  • cups brown rice uncooked
  • cup carrot sticks 
  • 0.8 teaspoon cornstarch 
  • tablespoons creamy peanut butter 
  • teaspoon sesame oil dark
  • teaspoon ginger fresh grated
  • tablespoon brown sugar light
  • tablespoons juice of lime fresh
  • servings garnish: lime wedges 
  • tablespoons peanuts chopped
  • 0.5 teaspoon salt 
  • tablespoon lite soy sauce 
  • tablespoons chili sauce sweet
  • 16 oz spicy tofu firm
  • 1.5 cups vegetable broth 
  • tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Place tofu between 2 flat plates. Weight the top with a heavy can. (Sides of tofu should be bulging slightly but not cracking.)
  2. Let stand 45 minutes; discard liquid.
  3. Cut tofu into 1/2-inch cubes.
  4. Prepare rice according to package directions, adding 1/2 tsp. salt.
  5. Meanwhile, combine vegetable broth and next 7 ingredients in a medium bowl, stirring well.
  6. Add tofu, and toss to coat.
  7. Let stand 10 minutes.
  8. Remove tofu from marinade, reserving marinade.
  9. Heat oils in a nonstick skillet or wok over high heat 1 minute.
  10. Add tofu, and stir-fry 4 to 5 minutes or until browned.
  11. Remove tofu.
  12. Add broccoli and carrot sticks; stir-fry 2 minutes.
  13. Add reserved marinade, and bring to a boil. Cook, stirring constantly, 2 minutes or until thickened; stir in cooked tofu.
  14. Serve over hot cooked rice.
  15. Sprinkle with chopped peanuts.
  16. Garnish, if desired.

Nutrition Facts

Calories415kcal
Protein14.22%
Fat26.76%
Carbs59.02%

Properties

Glycemic Index
47.97
Glycemic Load
28.87
Inflammation Score
-10
Nutrition Score
21.496087089829%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
0.88mg
Naringenin
0.05mg
Luteolin
0.27mg
Kaempferol
2.43mg
Myricetin
0.03mg
Quercetin
1.06mg

Nutrients percent of daily need

Calories:415.38kcal
20.77%
Fat:12.54g
19.3%
Saturated Fat:1.99g
12.46%
Carbohydrates:62.25g
20.75%
Net Carbohydrates:57.42g
20.88%
Sugar:7.62g
8.47%
Cholesterol:0mg
0%
Sodium:707.68mg
30.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15g
30%
Manganese:2.65mg
132.48%
Vitamin A:3881.06IU
77.62%
Vitamin C:30.12mg
36.51%
Vitamin K:38.07µg
36.25%
Magnesium:116.77mg
29.19%
Phosphorus:230.71mg
23.07%
Vitamin B3:4.5mg
22.52%
Vitamin B6:0.45mg
22.49%
Vitamin B1:0.33mg
22.03%
Fiber:4.83g
19.33%
Iron:2.66mg
14.76%
Calcium:146.31mg
14.63%
Vitamin B5:1.32mg
13.16%
Copper:0.26mg
13.02%
Folate:49.59µg
12.4%
Potassium:406.05mg
11.6%
Zinc:1.68mg
11.21%
Vitamin E:1.07mg
7.15%
Vitamin B2:0.1mg
5.61%
Selenium:1.31µg
1.86%
Source:My Recipes