Recipe: Broccoli Tofu Stir Fry

Looking for an easy way to eat more plant-based meals? This delicious broccoli tofu stir fry is packed with protein, fiber and flavor. It comes straight from a class led by John Theurer Cancer Center dietitian Michelle Mamis, RDN, who recently shared tips on adding more plant-based proteins to your diet.

Plant-based eating can help lower inflammation, support your immune system and even promote healthy weight maintenance. It’s also a great way to get more fiber and reduce your risk for certain diseases.

Try this nutritious and satisfying meatless meal for your next Meatless Monday. 

For the Tofu

Ingredients

• 1 tablespoon low sodium soy sauce
• 1 (16-ounce) block extra-firm tofu
• 1 tablespoon cornstarch
• 3 tablespoons breadcrumbs

Preparation

1. Preheat oven to 400°F.
2. Drain tofu and pat dry thoroughly with paper towels. Cut into 1-inch cubes and toss with soy sauce.
3. Add cornstarch and breadcrumbs, coating evenly.
4. Place cubes on a parchment-lined baking sheet and bake for 30–35 minutes, or until golden brown.
   
   

For the Broccoli Stir Fry

Ingredients

• 2 large heads (or 32-ounce bag) broccoli
• 2 teaspoons cornstarch
• 3 tablespoons soy sauce
• 1½ tablespoons sugar
• 2–3 tablespoons oil
• 4 cloves garlic, crushed
• 2 teaspoons ginger
• Optional: chopped green onion, chives, or sesame seeds for garnish

Preparation

1. Cut broccoli into small florets.
2. Heat oil in a skillet over medium heat and sauté broccoli until tender, about 10 minutes.
3. In a small bowl, whisk together soy sauce, sugar and cornstarch.
4. Add garlic and ginger to the broccoli and cook until fragrant, 1–2 minutes.
5. Pour in the sauce and stir for about 1 minute, until it thickens slightly.
6. Garnish with green onion or sesame seeds, serve with baked tofu, and enjoy!

Why Plant-Based is Good For You

Plant-based meals like this one are a simple way to swap processed foods for more wholesome ingredients. You’ll load up on nutrients, fiber and antioxidants – all while cutting back on saturated fat and cholesterol.

Give it a try tonight – your body (and taste buds) will thank you.

Next Steps & Resources

• Recipe shared by the oncology dieticians at John Theurer Cancer Center