Broccoli Cashew Stir Fry

Name: Broccoli Cashew Stir Fry
Prep time: 15

4.2

4.2 out of 5 stars (based on 14 reviews)

15 min prep

4 servings

Carrot Icon for Number of Ingredients Size

15 ingredients

Skip the take-out and enjoy this easy vegetable blast instead. Combined with some brown rice or quinoa, this stir fry makes for a tasty, nutritious dinner. If you’re short on time or energy, you...

1 teaspoon apple cider or rice vinegar
½ teaspoon toasted sesame oil
2 tablespoons low-sodium soy sauce or tamari
4 teaspoons canola or grapeseed oil, divided
8 ounces extra-firm tofu, drained and cut into ½ -inch dice
4 green onions, thinly sliced
1-inch piece of ginger, thinly slided
3 cloves garlic, chopped
½ teaspoon crushed red pepper flakes (or to taste)
1 medium head of broccoli, cut into ½-inch florets
Salt, to taste
1 tablespoon water
1 cup toasted unsalted cashews, coarsely chopped
1 tablespoon fresh mint, roughly chopped
1 tablespoon fresh basil, roughly chopped

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Nutrition Facts

Calories

346 cals

Fat

24 g

Saturated Fat

4 g

Polyunsaturated Fat

7 g

Monounsaturated Fat

10 g

Carbohydrates

25 g

Sugar

6 g

Fiber

6 g

Protein

17 g

Sodium

663 mg

Directions

Mix together the vinegar, sesame oil, and soy sauce in a small bowl and set aside.
Add 2 teaspoons of the canola oil to a large pan or well-seasoned wok over medium-high heat. When the oil is hot, add the tofu and cook, two to four minutes on each side, or until light golden. Remove the tofu from the pan with a slotted spoon and set aside.
In the same pan, add the remaining canola oil. As soon as it is hot, add the onions, ginger, garlic, and red pepper flakes. Stir-fry, about 1 minute, or until the garlic starts to color.
Add the broccoli, and sprinkle with the salt, stirring for about one minute, or until the broccoli turns bright green. Add the tablespoon of water and cover immediately so the broccoli cooks in the resulting shot of steam, about 2 minutes. Add the cashews and toss.
Add the tofu and sauce and gently stir to combine. Remove from heat and sprinkle with the mint and basil. If on the immunosuppressed diet, mix in the herbs and leave on heat for a couple minutes. Taste for salt and adjust seasoning. Eat immediately.

Chef Tips

Sometimes broccoli has a lot of stem and looks more like a small tree rather than a vegetable. This thick stem is quite delicious so don’t discard it. Peel the outside skin off, cut it into a small dice for quick cooking and add it to the pan with the onions and garlic.

You can substitute 2 tablespoons of chopped cilantro for the mint and basil.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Broccoli Cashew Stir Fry