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.

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

Ingredients

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

  • 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

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

Top with sesame seeds for an added flavor boost.

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.