Directions:
- Combine first 5 ingredients, tossing to coat.
- Cover and marinate in refrigerator 1 hour.
- Drain in a colander over a bowl, reserving marinade.
- Cook broccoli florets, carrot, and broccoli stems in boiling water 1 1/2 minutes.
- Drain these vegetables.
- Plunge into ice water.
- Drain.
- Heat canola oil in a wok or large nonstick skillet over medium-high heat.
- Add tofu.
- Stir-fry 5 minutes or until lightly browned on all sides.
- Stir in onions, ginger, and garlic.
- Stir-fry 30 seconds.
- Stir in broccoli mixture, snow peas, corn, and water chestnuts.
- Stir-fry 1 minute.
- Combine broth and cornstarch, stirring with a whisk.
- Add cornstarch mixture, reserved marinade, and salt to pan.
- Bring to a boil.
- Cook 2 1/2 minutes or until slightly thick, stirring constantly.
- Serve over brown rice.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 281.46 Kcal (1178 kJ) | ||
| Calories from fat | 67.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.45g | 11% | |
|---|---|---|---|
| Cholesterol | 0.21mg | 0% | |
| Sodium | 640.24mg | 27% | |
| Potassium | 734.96mg | 16% | |
| Total Carbs | 45.41g | 15% | |
| Sugars | 8.16g | 33% | |
| Dietary Fiber | 8.93g | 36% | |
| Protein | 10.87g | 22% | |
| Vitamin C | 124.1mg | 207% | |
| Vitamin A | 0.3mg | 11% | |
| Iron | 3mg | 17% | |
| Calcium | 92.2mg | 9% | |
| Amount Per 100 g | |||
| Calories | 72.49 Kcal (304 kJ) | ||
| Calories from fat | 17.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.92g | 11% | |
|---|---|---|---|
| Cholesterol | 0.05mg | 0% | |
| Sodium | 164.9mg | 27% | |
| Potassium | 189.3mg | 16% | |
| Total Carbs | 11.7g | 15% | |
| Sugars | 2.1g | 33% | |
| Dietary Fiber | 2.3g | 36% | |
| Protein | 2.8g | 22% | |
| Vitamin C | 32mg | 207% | |
| Vitamin A | 0.1mg | 11% | |
| Iron | 0.8mg | 17% | |
| Calcium | 23.8mg | 9% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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