Tofu is easy to prepare, but squeezing out the moisture makes all the difference. When pan-frying, it is really important to expel all the moisture possible to prevent the tofu from spattering and sticking to the pan. Make squeezing the moisture out of the tofu your first step, using paper towels or a clean kitchen towel, before you prep the ingredients, and then squeeze it again right before cooking.
FOR THE SAUCE
3 garlic cloves
2-inch piece ginger, peeled
2 tablespoons honey
¼ cup rice wine vinegar
2 tablespoons extra-virgin olive oil
FOR THE STIR-FRY
1 (14-ounce) package extra-firm tofu
1 cup long-grain white rice
2 tablespoons extra-virgin olive oil
2 cups chopped broccoli
1 cup shredded carrots
3 scallions, finely chopped
TO MAKE THE SAUCE
Combine the garlic, ginger, honey, vinegar, and olive oil in a food processor, and purée until smooth.
TO MAKE THE STIR-FRY
1 Cut the tofu into small cubes, and press the excess moisture from the tofu using paper towels, repeating several times until dry.
2 In a medium pot, cook the rice according to package directions.
3 In a large skillet over medium heat, heat the olive oil. Add the tofu to the pan in a single layer. Carefully add one quarter of the sauce to the pan and continue to cook, flipping the tofu only once or twice every 4 minutes, until it is well browned. With a slotted spoon, transfer the tofu to a plate lined with paper towels to drain.
4 Add the broccoli to the pan. Cook, covered, stirring often, until fork-tender, about 5 minutes. Add the carrots and continue to cook for an additional 3 minutes, until softened. Add the remaining sauce to the vegetables, return the tofu to the pan, and stir to mix. Garnish with scallions and serve over rice.
Substitution tip: Use an equal amount of snow peas in place of the broccoli to lower the potassium to 343mg.
Ingredient tip: You can brown your tofu in a wok, which has higher sides, to keep the oil from spattering.
Per Serving Calories: 410; Total Fat: 18g; Saturated Fat: 3g; Cholesterol: 0mg; Carbohydrates: 51g; Fiber: 4g; Protein: 13g; Phosphorus: 222mg; Potassium: 487mg; Sodium: 51mg