Chipotle-Orange Broccoli & Tofu

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.

Nutrition Profile

• Dairy-Free
• Bone Health
• Diabetic Appropriate
• Healthy Aging
• Healthy Immunity
• Heart Healthy
• High Calcium

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

Preparation

Active - 30 m

Ready In - 30 m

1. Drain tofu and pat dry; cut into ½- to ¾-inch cubes. Sprinkle tofu on all sides with ¼ 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 ¼ 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.

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Nutrition Information

• Serving Size: about 1¼ 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; 3,454 IU vitamin A; 131 mg vitamin C; 233 mg calcium; 3 mg iron; 337 mg sodium; 612 mg potassium

• Nutrition Bonus: Vitamin C (218% daily value), Vitamin A (69% dv), Folate (28% dv), Calcium (23% dv)

• Carbohydrate Servings: 1

• Exchanges: ½ fruit, 1 vegetable, 1½ medium-fat meat, 2 fat

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