Orange Glazed Tofu Stir Fry with Broccoli

Everyone is sure to fall in love with this vegan-friendly version of the popular take-out dish Orange Chicken. And although many people think of milk as a go-to source of dietary calcium, fortified foods like Florida Orange Juice (FLOJ) and tofu contribute calcium, too. Plus tofu is a plant-based protein that supplies non-heme iron, so combining it with vitamin C in the orange sauce may help improve iron absorption which can combat anemia. (Just remember, for retention of vitamin C in cooked foods, it is recommended that foods containing vitamin C be cooked as fast as possible with less heat and small amount of water.)

This sponsored recipe is brought to you by the Florida Department of Citrus as part of Food & Nutrition‘s Recipe Roundup program. Click for more FLOJ recipes!

SERVINGS: 4
SERVING SIZE: 1 ½ cups
PREP TIME: 10 minutes
COOKING TIME: 30 minutes

Ingredients

1 ¼ cup Florida Orange Juice
16 oz package extra firm tofu, cubed
2 tablespoons reduced sodium soy sauce
3 tablespoons rice vinegar
1 ½ tablespoons packed brown sugar
2 teaspoons sriracha
½-inch piece ginger, grated (1 gram)
3 tablespoons corn starch
3 tablespoons water
2 cloves garlic, minced
2 tablespoons canola oil
8 cups chopped fresh broccoli
Garnish with white sesame seeds, if desired

Instructions

Preheat oven to 350 degrees Fahrenheit. Line baking sheet with parchment paper and arrange tofu onto pan. Spray with cooking oil and bake for 30 minutes or until puffy and lightly browned. Meanwhile, whisk FLOJ, soy sauce, vinegar, sugar, sriracha and ginger together in a small mixing bowl. In a separate bowl, whisk together the cornstarch and water. Add orange juice mixture to a large skillet over medium-high heat and bring to a simmer. Stir in the cornstarch mixture with a whisk. Stir continuously until sauce thickens. Add the garlic and cook another minute. Transfer to a bowl and wipe out the skillet. Add canola oil to the same skillet over medium-high heat. Add broccoli and toss to coat in oil. Cover with lid and cook for 3-4 minutes or until broccoli is crisp-tender and bright green in color. Stir in the baked tofu and sauce. Toss to coat in sauce and cook 1-2 minutes over low heat until all the components are warm. Serve with cooked rice and garnish with white sesame seeds.

NUTRITION PER SERVING: CALORIES: 287; TOTAL FAT 14g; SAT. FAT 2g; CHOL. 0mg; SODIUM 333mg; CARB. 30g; FIBER 4g; SUGARS 15g; PROTEIN 17g; N/A total potassium (1 cup of FLOJ contains 470 mg potassium)

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Deborah Murphy
Deborah Murphy, MS, RD, practices clinical dietetics in Chicago. She shares practical nutrition tips and healthy recipes on her personal blog, Dietitian Debbie Dishes. In her free time, you’ll likely find her either shopping the farmers market or in the kitchen, camera and spatula in hand. Connect with Deborah on Twitter and Instagram.


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