Estimated Nutrition (whole recipe, rough)
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Tofu | 100g firm | 76 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Shiitake | 1/2 cup (73g) | 34 |
| Carrot | 1 medium (61g) | 25 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Anise | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/4 cup dried shiitake mushrooms ( 1/4 oz.)
- 8 oz. extra-firm tofu
- 3 Tbs. low-sodium soy sauce
- 3/4 tsp. Chinese five-spice powder
- 1 lb. broccoli
- 1 Tbs. cornstarch
- 1 1/4 cups low-sodium vegetable broth
- 2 tsp. brown sugar
- 4 tsp. vegetable oil
- 7 scallions (white and light green parts), chopped ( 1/4 cup)
- 4 medium cloves garlic, minced
- 4 tsp. minced fresh ginger
- 3/4 tsp. chili paste with garlic
- 1/2 tsp. anise seeds, crushed
- 1 cinnamon stick
- 2 medium carrots, julienned or shredded
- =
Directions
In small bowl, combine shiitakes and hot water to cover. Let stand until softened, about 30 minutes.
Meanwhile, drain tofu and pat dry with paper towels. Cut into 3/4-inch cubes; pat
dry again. In medium bowl, combine tofu, 1 tablespoon soy sauce and five-spice powder; toss gently to coat. Cover and set aside in refrigerator.
Bring large saucepan of lightly salted water to a boil. Cut broccoli florets into 1 1/2-inch pieces. Peel tender portion of stems and cut into 1/2-inch-thick slices. (You should have about 4 cups total.) Add broccoli to boiling water and cook just until bright green and crisp-tender, about 2 to 3 minutes. Drain, rinse under cold running water and drain again. Set aside.
In small bowl, mix together cornstarch and 1 tablespoon cold water; set aside. Remove softened shiitakes from soaking water. Strain soaking water through a filter paper-lined sieve into medium bowl; stir in broth, brown sugar and remaining 2 tablespoons soy sauce. Set aside. Trim and discard shiitake stems; slice caps and set aside.
In large nonstick skillet, heat 2 teaspoons oil over medium-high heat. Add tofu mixture and cook, shaking pan and tossing tofu, until lightly browned, 3 to 4 minutes. Transfer to plate and set aside.
In same skillet, heat remaining 2 teaspoons oil over medium-high heat. Add scallions, garlic, ginger, chili paste, anise seeds and reserved shiitakes and stir-fry until fragrant, 30 to 60 seconds. Add cinnamon stick and reserved broth mixture; bring to a boil and cook 5 minutes. Stir cornstarch mixture and add to skillet; cook, stirring, until liquid has thickened, about 30 seconds. Add carrots and reserved broccoli and cook, stirring often, until carrots are tender, about 3 minutes. Add reserved tofu and toss gently to coat. Discard cinnamon stick and serve.