Chipotle-Orange Broccoli & Tofu

3.5 (68)
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.

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

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

Nutrition Per Serving

calories 242
fat 17 g (1 g sat, 11 g mono)
cholesterol 0 mg
carbohydrates 14 g
protein 13 g
fiber 4 g
sodium 337 mg
potassium 612 mg

Nutrition Bonus Vitamin C (219% daily value), Vitamin A (69% dv), Folate (28% dv), Calcium (24% dv), Magnesium (22% dv), Potassium (18% dv), Iron (17% dv).

Carbohydrate Serving 1

Exchanges 1/2 fruit, 1 vegetable, 1 1/2 medium-fat meat, 2 fat

From EatingWell September/October 2012