Orange tofu stir-fry

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.

You Will Need

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 & cook the tofu:  Drain the marinated tofu. Cut the tofu in 2 cm dices. Sprinkle the tofu with the cornstarch and season with salt.

Place the tofu in an oiled pan on medium heat. Cook 2 minutes per side on medium heat. Remove from the pan and place on a paper towel.

3

Prepare the vegetables: Wash and dry the vegetables.

Cut the chineese broccoli into 2 inch pieces.
Cut the bell pepper in thin slices.  
Cut the ends of the green beans.
Separate the leaves of the cliantro.

4

Cook the stir fry: In an oiled pan on medium heat, add the bell peppers. Cook for 3 minutes. Add the orange stir fry sauce and the green beans and chinese broccoli. Cook for 2 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the beef and combine.

5

Serve:  Serve the stir fry with brown rice. Garnish with cilantro.

Ingredients

2 portions

4 portions

6 portions

brown rice

2/3 cup

1 1/3 cup

2 cups

tofu

175 gr

350 gr

525 gr

cornstarch

10 gr

20 gr

30 gr

orange stir fry sauce

1/2 cup

1 cup

1 1/2 cup

bell pepper

1

2

3

chinese broccoli

100 gr

200 gr

300 gr

green beans

75 gr

150 gr

225 gr

cilantro

3 gr

6 gr

9 gr

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