Asian Mushroom and Tofu “Stir Fry”

If you have read my post on Tofu in Scrambled Eggs you will know tofu and I did not get off to a good start together.

However over time this form of protein has grown on me. Not as much as my daughter who eats it straight out the packet. A habit which surprised even my friend born in Hong Kong. But it’s ability to take on the tastes of what ever you “feed” it make it a versatile low fat form of protein.

I have learned over the years that there are different types of tofu. Good for different things. I learned that if you have tofu with high water content it pays to put it in a sieve or colander with a weighted plat on top and let that press the water out. Then when you sit it in a marinade or wok sauce it can absorb more of the flavour. Firm tofu will have less water in it and either need less time having water pressed out of it or no time at all.

Tofu is in a way a perfect mixer in a way, it takes on the qualities of what ever is around it and adds to the dish low fat protein.

One of my favourites at the moment is to make my own chicken stock and cook up onions or spring onions with mushrooms and tofu which has been pressed to release waster and the soaked in a mix of soy sauce and ginger or garlic and sometimes also wasabi. For a soup if I use a lot of chicken stock or a warm “stir fried” dinner if I use less.

Asian Mushroom and Broccoli

From Dukan Diet Recipes | Main Dishes | Asian

Chicken stock is used to "stir fry" mushrooms, broccoli, Tofu and spring onions, to give a filling main meal or in smaller portions an appetiser. Use more chicken stock and you have soup.


High cal Calories 70708kcal

High fat Total Fat 4439g

Low sat-fat Saturated Fat 641g

chol Cholesterol 7mg

High sodium Sodium 13548mg

High carbs Total Carbohydrate 1763g

Serving size 93248g Calories from fat 39951kcal Fiber 280g Protein 7519g Sugar 7g
1 servings


  • 200 gm tofu
  • 4 button mushrooms, brown or white
  • 1 Cup good chicken stock
  • 1/4 head of broccoli
  • 1 spring onion
  • Marinade:
  • 100 ml soy sauce
  • 1 cm ginger root, minced ( or garlic)


  1. Put tofu in a sieve or colander and put a weighted plate on top to press out some of the liquid. Leave for 1-2 hours turning part way through. NB a firm tofu will need less time draining.
  2. Mix marinade ingredients in a flat bottomed dish or plate.
  3. Slice the tofu and lay the stripe in the marinade. Turn now and then so both sides of the tofu spend time in the marinade. Leave each side for at least 5 minutes in the marinade.
  4. Heat a heavy bottomed wok or fry pan over a moderately high heat.
  5. Add mushrooms to the pan and cook until they start to dry.
  6. Add broccoli to the pan and toss for a minute.
  7. Add chicken stock to the pan and cook until the broccoli reaches the desired tenderness. I like mine starting to soften but with still some crunch left in it.


  • Use a good quality chicken stock. This recipe will only taste as good as the chicken stock. Buy the best quality chicken stock you can or better still make your own. For example the white stock on the following URL
  • You can up the taste with this my adding a teaspoon of minced garlic. You can optionally add a teaspoon each of rice wine vinegar and artificial sweetener, and / or a quarter teaspoon wasabi.

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