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.

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You Will Need

Preparation

1

Prepare and cook the rice:  In the sink, place the rice in a strainer and rinse it well.  In a pot, add the brown rice, water (1 1/2 cup,  3 cup), salt (1/8 tsp, 1/4 tsp) and pepper (1 pinch, 1/8 tsp) and stir. Bring to a boil on high heat. Reduce the heat to low, cover and cook 35 minutes or until the water is absorbed and the rice is tender. Remove the pot from the heat and set aside.

2

Preparation:  wash and dry the vegetables.  Cut the broccoli* in bite size florets.  Cut the bell pepper in 1/2 cm thick slices.  Cut the ends of the green beans.

*Note: Get the stink outta here! Broccoli can have a strong smell. To minimize the smell, open the bag under running cold water. This will minimize the smell and rinse your broccoli at the same time. 

3

Cook the tofu: Drain the tofu. On a cutting board, cut the tofu in 2 cm dices. place the cornstarch on a plate with salt (1/8 tsp, 1 pinch). Combine the cornstarch and salt. Place a few tofu dice  on the cornstarch mixture and coat each tofu dice with cornstarch. Heat the oil (2 tsp, 1 tsp) in a large pan or pot on medium heat. Place the  cornstarch coated tofu dice in the pan or pot. Cook about 2 minutes per side on medium heat. Place the cooked tofu aside in a small bowl.

4

Prepare the stir fry: In the same pan you cooked the tofu, add oil (1/2 tsp, 1 tsp), bell peppers. Cook on medium heat for about 3 minutes. Add the orange stir fry sauce, the broccoli. Cook on medium/high heat for about 2 minutes. Add the green beans  and cook a additional 2 to 5 minutes or until the sauce thickens and the vegetables are cooked but still crunchy. Add the crispy tofu and combine. 

5

Prepare the garnish, assemble and serve:  Separate the leaves of the cliantro. 

Serve in individual plates by placing the rice at the bottom of the plate and topping it with the vegetables and tofu. Garnish with cilantro.

Ingredients

Included

2 portions

4 portions

brown rice

2/3 cup

1 1/3 cup

tofu

175 gr

350 gr

cornstarch

1 tbsp

2 tbsp

orange stir fry sauce

1/2 cup

1 cup

bell pepper

1

2

broccoli

100 gr

200 gr

green beans

75 gr

150 gr

cilantro

3 gr

6 gr

salt*

1/8 tsp

1/4 tsp

vegetable oil*

1/2 tbs

1 tbs

water*

1 1/2 cup

3 cup

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.

  • Prepare the stir fry
  • Prepare the garnish, assemble and serve

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