Broccoli Tofu Stir Fry with Orange Ginger Glaze

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Chinese takeout often comes with lots of salt and fat. You can easily make this lightly-sauced tofu stir-fry at home, at a fraction of the sodium. Save some money, too! Serve over rice, garnished with lots of thinly sliced green onions.

Tags: Intermediate, 30 mins, Entrées, Tofu, Asian, Fry, President's Choice Blue Menu, Healthy Insider's Report 2012
Serves: 4
Skill level: Intermediate
Prep time: 30  minutes
Cooking time: 10  minutes
Total: 40 *  minutes
* Chill time: 10 minutes
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Additional Information

Ingredients

2 tbsp (25 mL) vegetable oil
1 cup (250 mL) thinly sliced carrots
1 cup (250 mL) thinly sliced, peeled and halved broccoli stalks
1 cup (250 mL) thinly sliced sweet red pepper
1 cup (250 mL) sliced red onion
4 cups (1 L) small broccoli florets
1/3 cup (75 mL) orange juice
1 tbsp (15 mL) sambal chili paste (or any chili paste)
2 tbsp (25 mL) low sodium soy sauce
1 tbsp (15 mL) finely chopped garlic
1 tbsp (15 mL) finely chopped ginger root
1 pkg (454 g) PC Blue Menu Medium-Firm Tofu , drained and diced

Instructions

  1. In wok or large nonstick frying pan, heat 1-½ tsp (7 mL) of the oil over medium-high heat; cook carrots and broccoli stalks, stirring frequently, for 2 minutes or just until cooked through. Transfer mixture to a bowl and keep warm. Use paper towel to wipe wok clean. Repeat with 1-½ tsp (7 mL) oil, red peppers and onions, then with 1 ½ tsp (7 mL) oil and broccoli florets. Set vegetable mixture aside.
  2. In small bowl, whisk together orange juice, chili paste and soy sauce. Set aside.
  3. In clean wok, heat remaining oil over medium-high heat; cook garlic and ginger, stirring frequently, for 1 minute. Add cooked vegetables and orange juice mixture to wok. Stir and bring to a boil. Add tofu and gently stir-fry, being careful not to break up tofu, until heated through. Transfer to a serving platter.

Nutritional Information

Per serving:
240 calories
fat 12 g (of which 1.5 g is saturated)
sodium 480 mg
carbohydrate 19 g
fibre 5 g
protein 14 g
SOY PROTEIN
Excellent Source of Vitamin A
Excellent Source of Vitamin C
Low in Saturated fat
Source of Calcium
Source of Fibre
Source of Iron