Chipotle-Orange Broccoli & Tofu

Chipotle-Orange Broccoli & Tofu

Makes: 4 servings, about 1 1/4 cups each
Active Time: 30 minutes
Total Time: 30 minutes

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.

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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

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 Facts

  • Servings Per Recipe 4
  • Amount Per serving
  • Calories 242
  • % Daily values *
  • 26% Total Fat 17g
    • 5% Saturated Fat 1g
    • Trans Fat 0g
    • Monounsaturated Fat 11g
  • 0% Cholesterol 0mg
  • 17% Potassium 612mg
  • 14% Sodium 337mg
  • 5% Total Carbohydrate 14g
    • 16% Dietary Fiber 4g
    • Sugars 6g
  • 26% Protein 13g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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