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.

loading...
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

View my Flipboard Magazine.

View the original article here
Share on Google Plus

About Udara Madusanka

    Blogger Comment
    Facebook Comment

0 comments:

Post a Comment

Related Posts Plugin for WordPress, Blogger...