Chipotle-Orange Broccoli & Tofu

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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.

 Chipotle-Orange Broccoli & Tofu
photographer: Peter Ardito
Nutritionist Tested & Approved
Ingredients
  • Total Time: 30 minutes

  • 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

Directions
  1. 4 servings, about 1 1/4 cups each

  2. 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.

  3. 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.

  4. 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.


Nutritional Facts

Servings
4
Per serving
Calories
242
Carbohydrates
14g
Fat
17g
Saturated Fat
1g
Monounsaturated Fat
11g
Protein
13g
Cholesterol
0mg
Dietary Fiber
4g
Potassium
612mg
Sodium
337mg
Added Sugars
0g
Exchanges
1/2 fruit
1 vegetable
1 1/2 medium-fat meat
2 fat
Carbohydrate Servings
1
Vitamin C (219% daily value)
Vitamin A (69% dv)
Folate (28% dv)
Calcium (24% dv)
Magnesium (22% dv)
Potassium (18% dv)
Iron (17% dv).

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