General Tso?s Tofu with Broccoli
Nutrition per Serving
190
Calories
13g
Protein
13g
Carbs
11g
Fat
Chinese food minus the takeout menu? It's possible to produce satisfying results that keep sodium and calories in check. This recipe calls for tofu that's patted dry and sprinkled with cornstarch before baking, so it gets brown and crispy without deep fry
Ingredients
Tofu
Cooking spray
1 (16-oz.) package extra-firm tofu, drained and cut into 1-inch chunks
1 tsp reduced-sodium soy sauce
2 tsp rice vinegar
1 tsp vegetable oil
1 clove garlic, minced
1/2 tsp grated fresh ginger
1 Tbsp cornstarch
Sauce
1/2 cup low-sodium, fat-free broth (chicken or vegetable)
1 Tbsp Splenda
1 Tbsp reduced-sodium soy sauce
1 Tbsp rice vinegar
2 tsp sesame oil
2 tsp cornstarch
1 1/2 tsp tomato paste
1/2 tsp Asian-style hot sauce, such as sambal oelek
2 tsp vegetable oil
2 scallions, sliced thinly
1 clove garlic, minced
1/2 tsp grated fresh ginger
To Serve
2 cups steamed broccoli
Instructions
Preheat oven to 350° F, and a coat baking sheet with cooking spray. Set aside.
Pat tofu dry with a paper towel.
Combine soy sauce, vinegar, oil, garlic and ginger in a bowl. Add tofu and toss to coat. Marinate 30 minutes.
Sprinkle cornstarch over tofu and turn to coat evenly. Spread tofu on the baking sheet in a single layer. Bake 30 minutes, turning frequently, or until brown all sides.
While the tofu is baking, whisk together broth, Splenda, soy sauce, vinegar, sesame oil, cornstarch, tomato paste and hot sauce in small bowl. Set aside.
Add vegetable oil to a large sauté pan or wok over medium-high heat. Add scallions, garlic and ginger, and stir-fry 1 minute. Add sauce mixture and cook 2-3 minutes, or until thickened.
Remove tofu from oven and stir into the sauce with the steamed broccoli.
Chef Tip: Serve this dish over cooked brown rice.
Choices: 1/2 Carbohydrate, 1 Nonstarchy Vegetable, 1 Medium-Fat Protein, 1 Fat
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