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Orange Tofu and Broccoli
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  • total
  • prep
314 calories/serving

Provided By:
Adeena Sussman

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    • This riff on a classic Chinese dish uses fresh orange juice and zest to bump up the citrusy flavor. To save time, buy pre-trimmed broccoli florets in the produce department.

    Ingredients

    Serves:

    Directions

    In a bowl, whisk cornstarch and warm water. Add orange juice and zest, soy sauce, rice vinegar and hot chili sauce. Reserve.

    Steam broccoli for 2-3 minutes until broccoli turns bright green but is still very firm.

    Heat oil in a very large nonstick pan or wok over medium-high heat. Add tofu to pan and cook, browning on all sides, about 6-8 minutes total. Add garlic and cook for 30 seconds. Add broccoli and orange sauce and stir to combine. Cook until sauce begins to bubble and reduces slightly, an additional 2-3 minutes. Divide among 4 bowls and serve with rice.

    Nutrition Facts

    Per Single Serving / Serves 4 Total
    Calories 314Calories from fat 135
    Total Fat 15gm23%Saturated Fat 1gm5%
    Sodium 32mg1%Total Carbohydrates 31gm10%
    Fiber 4gm16%Sugars 15gm
    Protein15gmVitamin A15%
    Vitamin C197% Calcium21%
    Iron16%

    Nutrition Facts provided by: Adeena Sussman

    * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

    ** Nutrient information is not available.

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    4 Comments

    Filter by:
    Arlene

    The recipe doesn't show how many carbs, that's so important. University of Illinois has some great diabetic recipes.

    April 03 2011 at 8:41 PM Report abuse rate up rate down Reply
    Gil Ureno

    Are you serious? This recipe contains orange juice, honey, and is served over rice?! This is a diabetic's nightmare!

    February 26 2011 at 3:01 PM Report abuse rate up rate down Reply
    1 reply to Gil Ureno's comment
    Janice

    Gil Ureno: What do you mean a diabetic nightmare? I am newly diagnosed and am finding carb counting difficult. You come to depend on site's such as this for guidance. Thanks, Janice

    February 26 2011 at 10:35 PM Report abuse rate up rate down Reply
    1 reply to Janice's comment
    Gil Ureno

    Orange juice, honey, and white rice are very high in carbs. That's what I mean that this is a nightmare. Most diabetics would have a difficult time breaking down these carbs/sugars.

    May 17 2011 at 7:00 PM Report abuse rate up rate down

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