Chipotle-Orange Broccoli & Tofu
From EatingWell: 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.
- 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
- 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.
- 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.
- 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.
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
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Ease of Preparation
- Type of Dish
- Main dish, vegetarian
- Total Time
- 30 minutes or less
- Main Ingredient
- Vegetarian, soy
- Preparation/ Technique
- September/October 2012