Orange Tofu and Vegetable Stir-Fry

3 Reviews
67% would make this recipe again

Plenty of bright and fresh ingredients in this citrusy stir-fry.

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Preparation : 10 min Cooking : 20 min
580 calories/serving
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Ingredients

1/4 cup orange juice, freshly squeezed 3/4 orange
2 tsp rice vinegar 10 mL
1 tbsp cornstarch 8 g
4 tbsp canola oil 60 mL
1 dried chili peppers, minced 0.4 g
1 tbsp gingerroot, grated 14 g
1 onions, coarsely chopped 200 g
2 yellow or red sweet peppers, cut into strips 400 g
1 cup green/snap beans, cut into pieces 100 g
2 cloves garlic, minced or pressed
600 g firm regular tofu, diced 3 cups
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2/3 cup vegetable broth 170 mL
2 green onions/scallions
1 2/3 cup basmati rice 300 g

Before you start

You will need a wok or frying pan.

Put the serving dish in the oven at the lowest setting to keep the vegetables warm while you cook the tofu.

Method

  1. In a small bowl, mix the orange juice, vinegar, and cornstarch. Set aside.
  2. Prepare the vegetables: Coarsely chop the onion, cut the pepper into strips, cut the green beans into pieces, and mince or press the garlic.
  3. Heat half of the oil in a frying-pan or wok. Add the chili pepper and ginger. Cook 1 min, with stirring. Add the onion, pepper, and green beans. Add a little bit of salt and stir-fry 7 min, until cooked al dente. Add the garlic and stir for 1 min, then put the vegetable mixture on a plate and set aside in the oven.
  4. Add the remaining oil and the tofu to the wok. Stir constantly for 5-7 min, until the tofu is golden. Add the vegetables back into the wok then add the broth. Cook 2 more minutes, then stir in the orange mixture. Season with salt and pepper to taste, then serve.
  5. Meanwhile, Cook the rice.
  6. Serve the stir-fry on the rice.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (520 g)

Amount

% Daily Value

Calories

580

Fat

21 g

33 %

Saturated 2.2 g
+ Trans 0.2 g

12 %

Cholesterol

0 mg

Sodium

30 mg

1 %

Carbohydrate

70 g

23 %

Fibre

4 g

15 %

Sugars

8 g

Net Carbs

66 g

Protein

28 g

Vitamin A

50 %

Vitamin C

252 %

Calcium

26 %

Iron

26 %
More info

Claims

This recipe is :
Excellent source of  :
Calcium, Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Pantothenic Acid, Vitamin B1
Source of  :
Fibre, Vitamin B2
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Fruits 0
Vegetables 2
Meat and Alternatives 2 ½
Fats 4
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 67% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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