Chipotle-Orange Broccoli & Tofu -Healthy 5 Ingredient Fast Dinner

Chipotle-Orange Broccoli & Tofu

5 Ingredient Fast Dinner


 1 14oz package extra firm water packed tofu.

 1/2 TSP salt

 3 TBSP canola oil

 6 cups broccoli florets

 1 cup orange juice

 1 TBSP minced chipotle in adobo.

 1/2 cup chopped fresh chopped cilantro.

Preparation 1. Drain tofu and pat dry. Cut into 1/2-3/4 inch cubes. Sprinkle tofu on all sides with 1/4 TSP salt. Heat 2 TBSP oil in a large nonstick skillet over medium-high heat. Add tofu and cook in a single layer, stirring every couple minutes, until golden brown, 7-9 minutes total. Transfer to plate. 2. Add remaining 1 TBSP oil and broccoli to the pan and sprinkle with the remaining 1/4 TSP salt; cook, stirring until the broccoli is bright green, about 1 minute. Add orange juice and chipotle and cook, stirring frequently, until the broccoli is just tender, 2-3 minutes more. 3. Return the tofu to the pan. Cook, gently stirring, until the tofu is heated through, 1-2 minutes. Remove from the heat and stir in cilantro.

Nutrition Per piece: 242 calories; 17g fat (1g sat, 11g mono); 0mg cholesterol; 14g carbohydrates; 13g protein; 4g fiber; 377mg sodium; 612mg potassium. Bonus: Vitamin C (219% DV), Vitamin A (69% DV), folate (28%DV), Calcium (24%DV) Magnesium (22%DV), Potassium (18%DV), Iron (17%DV). Exchanges: 1/2 fruit, 1 vegetable, 1 1/2 medium-fat meat, 2 fat


Provided by Kendall Taylor of the Valley Schools Employee Benefits Trust (VSEBT) in their October 2015 Wellstyles Monthly Newsletter.


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