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
- 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.
- 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.
- 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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