Orange Tofu and Vegetable Stir-Fry

7 Reviews
100% 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

Ingredients

1/4 cup orange juice, freshly squeezed 3/4 orange
2 tsp rice vinegar 0.4 fl.oz
1 tbsp cornstarch 0.4 oz
4 tbsp canola oil 2 fl.oz
1 dried chili peppers, minced 0.1 oz
1 tbsp gingerroot, grated 0.5 oz
1 onions, coarsely chopped 7.1 oz
2 yellow or red sweet peppers, cut into strips 14.5 oz
1 cup green/snap beans, cut into pieces 3.5 oz
2 cloves garlic, minced or pressed
14.5 oz firm regular tofu, diced 2 cups
1 pinch salt [optional]
ground pepper to taste [optional]
2/3 cup vegetable broth 5.5 fl.oz
2 green onions/scallions

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.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

280

Fat

17 g

26 %

Saturated 1.6 g
+ Trans 0.2 g

9 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

19 g

6 %

Fibre

3 g

12 %

Sugars

8 g

Net Carbs

16 g

Protein

16 g

Vitamin A

50 %

Vitamin C

252 %

Calcium

18 %

Iron

18 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Bone-healthy, Heart-healthy
Excellent source of  :
Folacin, Manganese, Vitamin A, Vitamin C, Vitamin E, Vitamin K
Good source of  :
Calcium, Copper, Iron, Magnesium, Niacin, Phosphorus, Potassium, Selenium, Vitamin B6
Source of  :
Fibre, Omega-3, Omega-6, Vitamin B1, Vitamin B2, Zinc
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol
More info

DIABETES Exchange

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

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Reviews

7 Reviews (7 with rating only) 100% 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

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