Chipotle-Orange Broccoli & Tofu

3.2
(5)
5 Reviews

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.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 22, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jill Cerreta, M.S., RD
Reviewed by Dietitian Jill Cerreta, M.S., RD
Jill Cerreta was a nutrition consultant for EatingWell for a number of years, reviewing our content for factual accuracy and ensuring recipes fit our nutrition parameters. As a registered dietitian, she meets with clients at her private practice, Live Well Nutrition, based in Rutland Town, Vermont.
EatingWell's Editorial Guidelines
3758070.jpg
Cook Time:
30 mins
Total Time:
30 mins
Servings:
4
Nutrition Profile:
Low-Carb High-Calcium Bone-Health Diabetes-Friendly Dairy-Free Healthy Aging Healthy Immunity Low-Sodium Heart-Healthy Vegan Vegetarian Low-Calorie
Jump to Nutrition Facts
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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 (see Tip), seeded if desired

  • ½ cup chopped fresh cilantro

Directions

  1. 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.

  2. 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.

  3. 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

Nutrition Facts (per serving)

242 Calories
17g Fat
14g Carbs
14g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 1/4 cups
Calories 242
% Daily Value *
Total Carbohydrate 14g 5%
Dietary Fiber 4g 14%
Total Sugars 6g
Protein 14g 27%
Total Fat 17g 22%
Saturated Fat 1g 7%
Vitamin A 3454IU 69%
Vitamin C 131mg 146%
Folate 112mcg 28%
Sodium 337mg 15%
Calcium 233mg 18%
Iron 3mg 16%
Magnesium 87mg 21%
Potassium 612mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* 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.

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