Broccoli Tofu Stir Fry With Cashews

Making a recipe fancy does not always need time or special skills. All it needs is some passion and the right will. When short on time and under the guilt of missing on enough protein for last few days, I get myself a full serving of Broccoli Tofu Stir Fry - With Cashews.

All know about Tofu being a high protein food - 1/2 cup of tofu gives 10 gm of protein. 
But do not underestimate broccoli - 1 cup of broccoli gives 7 gm of protein.

I feel cashews are the most avoided in the nuts family when it comes to nutrition. Well, would be because its a high calorie food. 1 oz of cashews pack almost 160 calories with 18% of from fat. But just one 1 oz gives 5g of protein, 20% magnesium and high percentage of essentials vitamins, minerals and iron. And not to forget, you never need too much of any good thing either.

This one serving of broccoli tofu stir fry contains 1 cup of broccoli, 1/2 cup of tofu and 1 oz cashews. This one serving gives 22 gm of protein....isn't it wow! More when you read how easy is it to make it.

Recipe (serves 2)
2 cup broccoli florets
1 cup extra firm tofu - diced
2 oz cashews
3-4 cloves of garlic - finely chopped or grated
1 inch ginger - finely chopped or grated
1/4 tsp red pepper flakes
3 Tbsp low sodium soy sauce
2 Tbsp rice vinegar
1 Tbsp cornstarch
3/4 cup water
2 Tbsp oil - i use canola for cooking at high temp
salt to taste

• In a microwave, steam broccoli in salt water for 3-4 min. Adding salt, maintains its bright green color. Strain when done.
• Drain and dry tofu in paper towels.
• Heat 1 Tbsp of oil in a pan, stir fry tofu 2-3 min on each side until lightly brown. Meanwhile, In a mixing bowl, mix soy sauce, vinegar, cornstarch, water and red pepper flakes.
• Set aside tofu when done.
• Add remaining 1 Tbsp of oil in the pan and add ginger and garlic. Saute' for 1 min.
• Add broccoli and stir fry until crisp and tender. Add stir fried tofu.
• Now add the mixture of the mixing bowl and cook for 1-2 min to get the thick consistency and sauce nicely covers the veggies and tofu.
• Garnish with toasted cashews and done.

asian