Your Recipe

Chipotle-Orange Broccoli & Tofu

Ingredient Amount Calories
Orange Juice 248g 112kcal
Broccoli, raw 546g 186kcal
Coriander (cilantro) leaves raw 8g 2kcal
Sea salt 3g 0kcal
Rapeseed oil (Canola oil) 42g 371kcal
Tofu, extra firm, prepared with nigari 396.9g 329kcal

Recipe Tags:

Food

Recipe Instructions:

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
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.

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.

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.

Nutrition Facts
Portion Size 311 g | ml
Amount Per Portion 250
1046
kcal
kilojoules
% Daily Value *
Total Fat 16g 21%
Saturated Fat 1.8g 9%
Sodium 345mg 15%
Total Carbohydrate 17g 6%
Dietary Fiber 4.7g 17%
Sugar 8.3g
Protein 14g 28%
Vitamin D 0mcg 0%
Calcium 352mg 27%
Iron 3.2mg 18%
Potassium 695mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 55.255 mcg 6%
Thiamin [B1] 0.202 mg 17%
Riboflavin [B2] 0.229 mg 18%
Niacin [B3] 1.382 mg 9%
Pantothenic acid [B5] 1.749 mg 35%
Vitamin B6 0.349 mg 21%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 114.765 mcg 0%
Vitamin C 153.298 mg 170%
Vitamin D 0 mcg 0%
Vitamin E 2.987 mg 20%
Vitamin K 155.211 mcg 129%
Betaine 0 mg 0%
Choline 62.8 mg 11%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 16.8 g 6%
Sugars 8.3 g 17%
Dietary fiber 4.7 g 17%
Carbohydrate 15.6 g 0%
Net carbs 8.5g
Aminoacids
Nutrient Amount DV
Alanine 0.595 g 0%
Arginine 1.074 g 0%
Aspartic acid 1.657 g 0%
Cysteine 0.074 g 0%
Glutamic acid 2.645 g 0%
Glycine 0.547 g 0%
Histidine 0.329 g 0%
Isoleucine 0.599 g 0%
Leucine 0.982 g 0%
Lysine 0.696 g 0%
Methionine 0.175 g 0%
Phenylalanine 0.644 g 0%
Proline 0.799 g 0%
Serine 0.755 g 0%
Threonine 0.575 g 0%
Tryptophan 0.18 g 0%
Tyrosine 0.473 g 0%
Valine 0.677 g 0%
Minerals
Nutrient Amount DV
Calcium 352.2 mg 27%
Copper 0.28 mg 31%
Fluoride 0 mcg 0%
Iron 3.18 mg 18%
Magnesium 71.3 mg 17%
Manganese 0.96 mg 42%
Phosphorus 211.74 mg 17%
Potassium 695.42 mg 15%
Selenium 16.39 mcg 30%
Sodium 345.3 mg 15%
Zinc 1.66 mg 15%
Other
Nutrient Amount DV
Water 260.147 g 0%
Ash 2.68 g 0%