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Chipotle-Orange Broccoli & Tofu

:  September/October 2012

Your rating: None Average: 3.6 (41 votes)

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.


Chipotle-Orange Broccoli & Tofu Recipe

Makes: 4 servings, about 1 1/4 cups each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low carbohydrate | Low saturated fat | Low cholesterol | Low sodium | High potassium | High calcium | Heart healthy | Healthy weight | Diabetes appropriate |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  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.

Tips & Notes

  • Tip: Look for the small cans of chipotle chiles in adobo sauce with Mexican foods at large supermarkets.

Nutrition

Per serving: 242 calories; 17 g fat ( 1 g sat , 11 g mono ); 0 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 13 g protein; 4 g fiber; 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


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Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Vegan
Vegetarian
Budget
Entertaining, casual
Everyday favorites
One dish meals
Ease of Preparation
Easy
Total Time
30 minutes or less
Type of Dish
Main dish, vegetarian
Servings
4
Ethnic/Regional
American
Main Ingredient
Vegetarian, soy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High calcium
High potassium
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Publication
September/October 2012
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