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Orange-Sesame Tofu with Broccoli

Try tofu—if you haven't before—in this flavorful Asian medley. It makes a terrific meatless meal for four in less than an hour.

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  • Prep Time 35 min
  • Total Time 55 min
  • Servings 4

1
cup uncooked extra long-grain brown rice
2 1/4
cups water
1
tablespoon butter or margarine
1/8
teaspoon salt
3
tablespoons sweet chili sauce
3
tablespoons tamari or soy sauce
1
teaspoon toasted or dark sesame oil
1
package (12 oz) extra-firm water-packed tofu, drained, cut into 1-inch cubes
2
tablespoons canola oil
4
cups fresh broccoli florets
1
large red bell pepper, cut into 2-inch strips
2
teaspoons grated orange peel
2/3
cup orange juice
2
teaspoons cornstarch

SAVE ON THIS RECIPE!

LOCATION

Directions

  • 1 In 2-quart saucepan, heat rice, 2 cups of the water, the butter and salt to boiling. Reduce heat to low. Cover; simmer 45 to 50 minutes.
  • 2 Meanwhile, in medium bowl, mix chili sauce, tamari and sesame oil. Stir in tofu; let stand 15 minutes. Drain, reserving sauce.
  • 3 In 12-inch nonstick skillet, heat 1 tablespoon of the canola oil over medium heat. Cook tofu in oil about 5 minutes, stirring frequently, until lightly browned on all sides. Remove from skillet; set aside.
  • 4 In skillet, heat remaining 1 tablespoon canola oil over medium heat. Cook broccoli and bell pepper in oil 3 minutes, stirring frequently. Add remaining 1/4 cup water; cook 2 to 3 minutes longer, stirring frequently, until vegetables are crisp-tender. Add tofu, orange peel and reserved chili sauce mixture.
  • 5 In measuring cup or small bowl, mix orange juice and cornstarch until blended; add to skillet. Cook and stir until thickened and thoroughly heated. Serve tofu mixture with brown rice.

EXPERT TIPS

Expert Tips

You can find water-packed tofu in the refrigerated section of your supermarket.

Top with sesame seeds for an added flavor boost.

Get new recipe inspiration every week! Free Newsletters

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
420
(
Calories from Fat
150),
% Daily Value
Total Fat
16g
16%
(Saturated Fat
3g,
3%
Trans Fat
0g
0%
),
Cholesterol
10mg
10%;
Sodium
980mg
980%;
Total Carbohydrate
53g
53%
(Dietary Fiber
9g
9%
  Sugars
10g
10%
),
Protein
14g
14%
;
% Daily Value*:
Vitamin A
40%;
Vitamin C
110%;
Calcium
20%;
Iron
15%;
Exchanges:
1 1/2 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 1 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;
Carbohydrate Choices:
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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© 2014 ®/TM General Mills All Rights Reserved

Nutrition information is calculated at the time recipes are created. We do not include optional ingredients in our calculations.
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