General Tso’s Tofu with Broccoli

General Tso’s Tofu with Broccoli
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Adobe Stock.
Summary

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 frying. Serve over brown rice or cauliflower rice for a low carb meal.

  • Prep time
    35 min
  • Cook time
    30 min
  • Servings
    4 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

4 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 210

  • Total Fat 11g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 280mg
  • Total Carbohydrate 17g
    • Dietary Fiber 3g
    • Total Sugars 6g
  • Protein 13g
  • Potassium 360mg
  • Phosphorus 190mg

Choices/Exchanges: 1 Nonstarchy vegetable, 1/2 Carbohydrate, 1 Fat

Ingredients

Ingredients

  • nonstick cooking spray
    1
  • extra firm tofu (drained and cut into 1-inch chunks)
    16 oz
  • lower sodium soy sauce (divided use)
    1 tbsp plus 1 tsp
  • rice vinegar (divided use)
    1 tbsp plus 2 tsp
  • vegetable oil (divided use)
    3 tsp
  • garlic (minced, divided use)
    2 clove
  • grated ginger (divided use)
    1 tsp
  • corn starch (divided use)
    1 tbsp plus 2 tsp
  • low sodium vegetable broth
    1/2 cup
  • honey or 2 packets artificial sweetener
    1 tbsp
  • tomato paste
    1 1/2 tsp
  • sesame oil
    2 tsp
  • Asian-style hot sauce (such as sambal oelek)
    1/2 tsp
  • green onion (scallion) (sliced thinly)
    2
  • broccoli (steamed)
    2 cup
Directions

Directions

  1. Preheat oven to 350° F, and a coat baking sheet with cooking spray. Set aside.

  2. Pat tofu dry with a paper towel.

  3. Marinate the tofu: Combine 1 tsp soy sauce, 2 tsp rive vinegar, 1 tsp oil, half of the minced garlic and half of the grated ginger in a bowl. Add tofu and toss to coat. Marinate 30 minutes.

  4. Sprinkle 1 tbsp 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.

  5. While the tofu is baking, whisk together broth, honey, remaining 1 tbsp soy sauce, remaining tbsp vinegar, sesame oil, remaining 2 tsp cornstarch, tomato paste and hot sauce in small bowl. Set aside.

  6. Add remaining 2 tsp vegetable oil to a large sauté pan or wok over medium-high heat. Add scallions and the rest of the garlic and ginger, and stir-fry 1 minute. Add sauce mixture and cook 2-3 minutes, or until thickened.

  7. Stir the baked tofu and broccoli into the sauce and serve.

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