Tofu and Broccoli Stir-Fry
Tofu and Broccoli Stir-Fry is a classic Chinese-American dish featuring pan-fried or deep-fried tofu cubes and fresh broccoli florets tossed in a savory, garlicky brown sauce. The sauce typically combines soy sauce, oyster sauce (or a vegetarian substitute), sesame oil, and sometimes a touch of sugar or ginger. It's a staple in takeout menus and home kitchens alike.
🍽️ Nutrition at a glance
This dish is a well-balanced, protein-rich meal with moderate carbohydrates and low saturated fat. The tofu provides plant-based protein and iron, while the broccoli is an excellent source of vitamins C and K, fiber, and antioxidants. A typical serving (about 1.5 cups) ranges from 250 to 350 calories, depending on the amount of oil and sauce used.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 12 g |
| Carbs | 10 g |
| Fat | 11 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Sodium | 450 mg |
| Potassium | 350 mg |
| Calcium | 150 mg |
| Iron | 2.5 mg |
| Vitamin C | 45 mg |
| Vitamin K | 80 mcg |
| Vitamin A | 200 mcg RAE |
| Magnesium | 40 mg |
| Folate | 60 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a prime example of how Chinese cooking techniques (like stir-frying) have been adapted and popularized in Western countries. Nutritionally, it's unique because the tofu acts as a complete protein when paired with the amino acids in broccoli, making it a satisfying and nutritionally complete vegetarian option.
