Broccoli Tofu Stir Fry

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You can get this healthy, nutritious dinner on the table in less than half an hour. Perfect for a weeknight!

Tags: Intermediate, 30 mins, Entrées, Tofu, Vegetables, Stir Fry, President's Choice Blue Menu, Soy, Vegetarian
Serves: 4
Skill level: Intermediate
Prep time: 20  minutes
Cooking time: 8  minutes
Total: 28  minutes

Additional Information


1 bunch broccoli
1/4 tsp (1 mL) each salt & freshly ground black pepper
1 pkg (350 g) PC Blue Menu Firm Teriyaki Marinated Tofu
1 tsp (5 mL) PC 100% Pure Safflower Oil
1 onion, sliced
3 carrots, thinly sliced on diagonal
1/4 cup (50 mL) water


  1. Drain tofu, reserving marinade. Cut tofu into bite-sized pieces. Set aside.
  2. In wok or large nonstick frying pan, heat oil over medium-high heat; add broccoli, onions, carrots, salt and pepper and stir-fry for 5 minutes or until vegetables are softened. Add tofu, marinade and water; stir-fry for 2 to 3 minutes longer or until vegetables are tender-crisp. Serve over cooked PC Thai Jasmine Rice, if desired.

Nutritional Information

Per serving
Calories 250 Cal
Fat 9 g
Sodium 540 mg
Carbohydrate 24 g
Fibre 7 g
Protein 17 g (includes 12 g soy protein)