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Orange-Sesame Tofu with Broccoli

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Betty Crocker Kitchens
Updated Aug 1, 2011
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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.

Orange-Sesame Tofu with Broccoli

  • Prep Time 35 min
  • Total 55 min
  • Servings 4
  • Ingredients 14
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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

Instructions

  • Step 
    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.
  • Step 
    2
    Meanwhile, in medium bowl, mix chili sauce, tamari and sesame oil. Stir in tofu; let stand 15 minutes. Drain, reserving sauce.
  • Step 
    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.
  • Step 
    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.
  • Step 
    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.

Nutrition

420 Calories
16g Total Fat
14g Protein
53g Total Carbohydrate
10g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
420
Calories from Fat
150
Total Fat
16g
25%
Saturated Fat
3g
16%
Trans Fat
0g
Cholesterol
10mg
3%
Sodium
980mg
41%
Potassium
620mg
18%
Total Carbohydrate
53g
18%
Dietary Fiber
9g
37%
Sugars
10g
Protein
14g
% Daily Value*:
Vitamin A
40%
40%
Vitamin C
110%
110%
Calcium
20%
20%
Iron
15%
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 Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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