ORANGE-BROCCOLI TOFU STIR-FRY WITH RICE
ORANGE-BROCCOLI TOFU STIR-FRY WITH RICE
797kcal Per person
26g Protein
101g Carbs
32g Fat
14g Fiber
Ingredients
- 3 cups broccoli florets (frozen) (213 g)
- 3 ounces brown rice (84 g)
- 3 ounces tofu (84 g)
- 1 clove garlic (5 g)
- 1 slice ginger
- ½ chili pepper
- 1 scallion
- 1 orange
- 1 ½ tablespoon olive oil (23 ml)
- 1 ½ tablespoon soy sauce (23 ml)
- ½ tablespoon vinegar (8 ml)
- ½ tablespoon honey (10 g)
- 1 tablespoon water (15 ml)
Preparing this recipe
- Let the broccoli thaw for a bit.
- Cook the rice according to the package instructions. Set aside.
- Cut the tofu into ¾ inch cubes.
- Finely chop the garlic, ginger and chili pepper. Slice the scallion into rings. Squeeze the orange.
- Heat half of the oil in a large frying pan or wok over medium-high heat. Add the tofu and cook until golden brown on all sides in about 5-7 minutes. Remove the tofu from the pan and set it aside.
- Add the remaining oil to the pan and sauté the garlic, ginger and chili pepper for 2 minutes. Then add the orange juice, soy sauce, vinegar, honey and water and stir well.
- Add the broccoli and tofu and let it simmer for 5 minutes or until the broccoli is tender-crisp. If needed, add a dash more water. Season with salt and pepper to taste.
- Serve the orange-broccoli tofu stir-fry over the rice and garnish with the scallion.
Tip van FitChef
1. Also delicious with noodles instead of rice.
2. Sprinkle some orange zest over this dish.
