Take out your chopstick, find a good movie on Netflix and get ready for all the satisfaction of orange stir-fry take out and none of the guilt! This orange stir-fry satisfies even the strongest craving for takeout. This dish is super easy and is filled with crispy tofu, broccoli, bell pepper and green beans. The orange stir-fry sauce is filled with sweet orange juice, savoury soy sauce, fresh ginger and nutty sesame oil.
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preparation time: 15 min
Total time: 30 min - difficulty level: 1
- recipe ID: PB85
- cuisine region: Chinese
You Will Need
- knife
- large pot
- pan
- cutting board
- strainer
- water
- salt
- oil
Preparation
1
Cook the rice: In a pot, add the brown rice, 1 1/2 (2p), 3 (4p), 4 1/2 (6p) cup of water, salt & pepper.
Bring to a boil on high heat. Reduce the heat to low, cover and cook for 35 minutes or until the water is absorbed and the rice is tender. Remove from the heat.
2
Prepare the tofu: Drain the tofu. Cut the tofu in 2 cm dices. Sprinkle the tofu with the cornstarch and season with salt.
3
Cook the tofu: Place the tofu in an oiled pan on medium heat. Cook 2 minutes per side. Remove from the pan and place on a paper towel.
4
Cut the chineese broccoli (stem & leaves) into 2 inch pieces. Cut the bell pepper in thin slices. Cut the ends of the green beans. Separate the leaves of the cliantro.
5
Cook the stir fry: In an oiled pan on medium heat, add the bell peppers and the stems of the Chinese broccoli. Cook for 3 minutes. Add the green beans and cook for an additional 4 minutes. Add the leaves of the Chinese broccoli and orange stir fry sauce. Cook until the sauce thickens – 1 minute. Add the tofu and combine.
6
Serve: Serve the stir fry with brown rice. Garnish with cilantro.
Ingredients
2 portions
4 portions
6 portions
Health fact
Regina Naturopathic
Dr. Craig Herrington, Nathuropath
BROCCOLI
Broccoli contains a powerful compound called sulforaphane. Recent research found that sulforaphane has the potential to slow the progression of Alzheimer’s and Parkinson’s disease.
Cooking with Kids
Beyond Baby Nutrition
Lacey Engel, Registered Dietician
Yum foods
Serve ”Yum” foods with new foods. When your child sees food they recognize it may entice them to explore other new foods. For example, this dish may be served with plum sauce.
Cooking for kids?
Feel free to slowly introduce new vegetables to children.
Making this recipe with kids?
Ask the child to help by completing step 4 and 5.
- Add the ingredients and combine.
- Plate their disk
Wine Pairings
STERLING VINTNER’S PINOT NOIR
Deep ruby colour; red cherry, earthy and vanilla aromas; light to medium bodied, dry; raspberry and cherry flavours with a nice touch of spice on the finish
Region: California
Colour: Red
Alcohol: 13.5%
Price (SLGA): $14.62
Deinhard green label Riesling
Pale straw colour; apple, melon and citrus with mineral notes on the nose; soft, off-dry wine with low alcohol and fruity flavours
Region: Germany
Colour: White
Alcohol: 10.0%
Price (SLGA): $14.02
Tags
Note: We cannot guarantee any dish is allergen free.
Weight Watchers Smart Points
Nutritional Information
