Name: Chipotle-Orange Broccoli & Tofu
Cook time: 30 min
Total time: 30 min
Ingredients: 1 14-ounce package extra-firm water-packed tofu; 0.5 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; 0.5 cup chopped fresh cilantro

Chipotle-Orange Broccoli & Tofu

2.9

(7)

7 Reviews

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.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

4 servings, about 1 1/ cups each

Nutrition Profile:

Bone Health Dairy-Free Diabetes Appropriate Healthy Aging Healthy Immunity Heart Healthy High Calcium Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

1 14-ounce package extra-firm water-packed tofu
½ 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
½ cup chopped fresh cilantro

Directions

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

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

Nutrition Facts (per serving)

242	Calories
17g	Fat
14g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/4 cups
Calories 242
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 4g	14%
Total Sugars 6g
Protein 14g	27%
Total Fat 17g	22%
Saturated Fat 1g	7%
Vitamin A 3454IU	69%
Vitamin C 131mg	146%
Folate 112mcg	28%
Sodium 337mg	15%
Calcium 233mg	18%
Iron 3mg	16%
Magnesium 87mg	21%
Potassium 612mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.