Healthy Eating Healthy Eating Healthy Eating Healthy Eating Healthy Eating

Make use of our diverse array of nutritional recipes and video tutorials with over 130 healthful meals, appetizers, and desserts to choose from.

Chipotle-Orange Broccoli & Tofu

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.

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, seeded if desired
  • ½ cup chopped fresh cilantro

Instructions

  • 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.

Tips

MAKE AHEAD TIPS
  • Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep for up to 2 weeks in the refrigerator or 6 months in the freezer.

AUTHOR EatingWell Test Kitchen
BRAND EatingWell

YIELD 4 servings, about 1 ¼ cups each
SERVINGS 4
ACTIVE TIME 30 minutes
TOTAL TIME 30 minutes

Nutrition

Per serving 242 Calories
Total Fat 17 g
Saturated Fat 1 g
Mono Saturated Fat 11 g
Cholesterol 0 mg
Sodium 337 mg
Fiber 4 g
Protein 13 g
Potassium 612 mg
Added Sugars 0 g
Total Sugars 6 g
Calcium 233 mg
Chromium 1 mcg
Folate 112 mcg
Omega-3 1 g
Omega-6 3 g
Vitamin E 4 mg
Zinc 2 mg
Vitamin B3 1 mg
Carbohydrate Servings 1

Share on: