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Cook Time:30 minsTotal Time:30 minsServings:4Jump to Nutrition Facts
Cook Time:30 minsTotal Time:30 minsServings:4
Cook Time:30 mins
Cook Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1 14-ounce package extra-firm water-packed tofu½teaspoonsalt, divided3tablespoonscanola oil, divided6cupsbroccoli florets1cuporange juice1 tablespoon minced chipotle in adobo (see Tip), seeded if desired½cupchopped fresh cilantro
Cook Mode(Keep screen awake)
Ingredients
1 14-ounce package extra-firm water-packed tofu
½teaspoonsalt, divided
3tablespoonscanola oil, divided
6cupsbroccoli florets
1cuporange juice
1 tablespoon minced chipotle in adobo (see Tip), seeded if desired
½cupchopped fresh cilantro
DirectionsDrain 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.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.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.TipsTip: Look for the small cans of chipotle chiles in adobo sauce with Mexican foods at large supermarkets.Originally appeared: EatingWell Magazine, September/October 2012
Directions
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.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.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.TipsTip: Look for the small cans of chipotle chiles in adobo sauce with Mexican foods at large supermarkets.
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.
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.
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
Tip: Look for the small cans of chipotle chiles in adobo sauce with Mexican foods at large supermarkets.
Originally appeared: EatingWell Magazine, September/October 2012
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Nutrition Facts(per serving)242Calories17gFat14gCarbs14gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
