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Crispy Tofu and Broccoli Stir-Fry

Crispy Tofu and Broccoli Stir-Fry

Prep time: 45 minutes Serves: 4

Description:

If you are new to tofu, this recipe is a tasty introduction. Serve with brown rice for a completely gluten-free meal.

Ingredients:

For the tofu:
1 (15 ounce) block extra firm tofu
2 tablespoons cornstarch
1 large egg
¾ cup crushed Lay’s® Lightly Salted potato chips (about 45 chips)
½ teaspoon black pepper
1 tablespoon canola oil

For the broccoli:
3½ cups chopped broccoli
2 cloves garlic, minced
2 tablespoons water

For the sauce:
2 tablespoons low-sodium soy sauce
2 tablespoons orange juice

As a side:
Four servings of your favorite brown rice (make sure it’s gluten free)

Instructions:

Slice tofu into approximately 1½ x 1½-inch cubes. Place on a sheet pan covered with a dish towel or paper towels. Cover with another dish towel (this will help remove excess moisture and dry up the tofu). Let sit for 15 minutes.

To coat the tofu, arrange an assembly line with three large bowls. In first bowl, add cornstarch. In second bowl, add egg; whisk. In third bowl, mix together crushed potato chips and black pepper. Add half of the tofu into first bowl with cornstarch; toss to coat. Next, add tofu to egg mixture; toss to coat. Lastly, add to potato chip mixture and toss to coat. Place coated tofu in a separate large bowl or on a sheet pan. Repeat coating process with remaining tofu.

Heat canola oil in a large skillet or wok over medium heat. When hot, add half of the tofu. Let cook for four minutes and stir frequently until crispy and brown, about an additional four minutes. Remove from skillet and place in a bowl. Cook the remaining tofu the same way (adding to bowl when second batch is done cooking).

Add broccoli and garlic to the skillet. Cook for one minute and then add water. Stir frequently while cooking for about four more minutes, until broccoli is slightly cooked. Add tofu back to pan. Mix soy sauce and orange juice together and pour over contents of pan. Gently mix together and cook for one minute. Remove from heat and serve with brown rice.

Nutrition Facts Per Serving ( 1 cup):
Calories: 358, Total Fat: 19g, Saturated Fat: 2g, Cholesterol: 53mg, Sodium: 381mg, Carbohydrates: 27g, Dietary Fiber: 4g, Protein: 21g, Vitamin A 11% DV, Vitamin C 133% DV, Calcium 24% DV, Iron 20%

Recipe created by:

Deanna Segrave-Daly, RD of Teaspoon Communications - http://teaspooncomm.com

Disclosure: This recipe is designed to be gluten free. Frito-Lay is not liable or responsible for the outcome of any recipes from this website, as the ingredients used cannot be controlled nor can the environment where the recipe is made. Please click here for the full list of Frito-Lay’s qualified gluten free products.


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