Chipotle-Orange Broccoli & Tofu

14 Reviews
From: EatingWell Magazine September/October 2012

Chipotle peppers add kick to this tofu and broccoli stir-fry recipe. If you're shy about spice, cut back on the amount or leave them out completely. Serve over brown basmati rice.

Ingredients 4 servings

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  • 1 14-ounce package extra-firm water-packed tofu
  • 1/2 teaspoon salt, divided
  • 3 tablespoons canola oil, divided
  • 6 cups broccoli florets
  • 1 cup orange juice
  • 1 tablespoon minced chipotle in adobo (see Tip), seeded if desired
  • 1/2 cup chopped fresh cilantro

Preparation

  • Active

  • Ready In

  1. Drain tofu and pat dry; cut into 1/2- to 3/4-inch cubes. Sprinkle tofu on all sides with 1/4 teaspoon salt. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook in a single layer, stirring every couple of minutes, until golden brown, 7 to 9 minutes total. Transfer to a plate.
  2. Add the remaining 1 tablespoon oil and broccoli to the pan and sprinkle with the remaining 1/4 teaspoon salt; cook, stirring, until the broccoli is bright green, about 1 minute. Add orange juice and chipotle and cook, stirring frequently, until the broccoli is just tender, 2 to 3 minutes more.
  3. Return the tofu to the pan. Cook, gently stirring, until the tofu is heated through, 1 to 2 minutes. Remove from the heat and stir in cilantro.
  • Tip: Look for the small cans of chipotle chiles in adobo sauce with Mexican foods at large supermarkets.

Nutrition information

  • Serving size: about 1 1/4 cups
  • Per serving: 242 calories; 17 g fat(1 g sat); 4 g fiber; 14 g carbohydrates; 13 g protein; 112 mcg folate; 0 mg cholesterol; 6 g sugars; 0 g added sugars; 3454 IU vitamin A; 131 mg vitamin C; 233 mg calcium; 3 mg iron; 337 mg sodium; 612 mg potassium
  • Nutrition Bonus: Vitamin C (219% daily value), Vitamin A (69% dv), Folate (28% dv), Calcium (24% dv), Magnesium (22% dv), Potassium (18% dv), Iron (17% dv).
  • Carbohydrate Servings: 1
  • Exchanges: 1/2 fruit, 1 vegetable, 1 1/2 medium-fat meat, 2 fat

Reviews 14

July 17, 2016
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By: EatingWell User
Delicious With a few modifications Used 1/2 cup orange juice instead of 1 cup. Used 2 tbs olive oil instead of 3 tbs canola oil. Didn't have any chipotle peppers. Added to recipe 1/2 teaspoon garlic powder. When all the ingredients are mixed together, keep stirring until the orange juice has been absorbed by the other ingredients (no liquid left). Delicious!
October 21, 2015
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By: EatingWell User
This is not the best recipe. Tastes funky. Not loving the OJ flavoring. I make tofu all the time. Would not make again. My kids didn't like it much either and they eat Anything!
January 08, 2014
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By: EatingWell User
I made this as written and it was a huge disappointment. As another reviewer noted, it completely lacks any depth of flavor. Also, the sauce, which is mostly orange juice, is too thin to really do much for this dish. Wtih some added ingredients/thickeners, this might be decent, but as is, I won't be making it again.
October 17, 2013
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By: EatingWell User
Needs a few changes, but once you get strong flavor... MM! Cook the tofu in the sauce. Cannot stress this enough. Tofu literally soaks up flavors! We added soy sauce to taste while cooking, extra orange juice, orange marmalade for some stronger orange flavor, plus 4 chipotles and some of the liquid from the can. We like it a bit spicy. It doesn't really matter whether you remove the tofu or not from the pan; if you don't the tofu will crumble a bit but it soaks up the flavors much better. We've made this dish 3 or 4 times already; it's joined our regular rotation. It's a fast and flavorful dish (with the right additions) so we make a double batch to have leftovers!
September 20, 2013
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By: EatingWell User
Easy and Delicious! While the flavor may be a little simple its a great meal to make with little time and simple ingredients. Next time I plan on adding water chestnuts for some crunch. I'm going to take the advice of the other reviewers and thicken up the sauce, but however I choose to change the recipe, I'm pretty sure I'll make this dish once a week! Pros: Easy, quick, delicious, cheap to make. Cons: Almost too simple
April 03, 2013
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By: EatingWell User
Exellent...with some added soy! After reading the other reviews I modified this recipe just a little bit and we LOVED it! I don't know if the modification made a huge difference. I cut the tofu up and marinated in 1/4 cup low sodium soy sauce for an hour before cooking then put whatever soy sauce (probably just a couple of tablespoons) remained in with the orange juice sauce. I also thickened the sauce a bit at the end with some corn starch. I thought the flavor was great - we ate it all...no leftovers! :(
February 22, 2013
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By: EatingWell User
Just OK- with some help... I'm not sure what I think about the adobo flavor... however it's the only real seasoning. Red peppere, Thai chili sauce and a couple of tablespoons of peanut butter were the only things that saved this for me. Not sure if I'd make it again... Pros: fried tofu is awesome Cons: Bland, bland, bland- except for the chipotle and adobo
February 11, 2013
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By: EatingWell User
A little bland I read the reviews, so in order to add a bit more robustness, I used naked orange-mango juice, and some soy sauce for body. I also halved the recipe, but kept the chipotle part the same. Overall? It's pleasant, yes, but certainly nothing to write home about. The orange(-mango) flavor is quite mild, as is the spice. Maybe if the stir-fry had included some actual oranges? Also, if you like spice, I would recommend at least one diced chipotle peppers for every serving your recipe is making. Pros: Few ingredients, easy to make
January 15, 2013
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By: c-goddard
Great potential Recipe would benefit from more depth of flavor. A dash of soy sauce at the beginning. An Asian sauce to finish. I will make this again but I will add some additional flavors. Pros: Easy, fast, healthy Cons: Bland