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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Ingredients

??? orange juice, freshly squeezed ???
??? rice vinegar ???
??? cornstarch ???
??? canola oil ???
??? dried chili peppers, minced ???
??? gingerroot, grated ???
??? onions, coarsely chopped ???
??? yellow or red sweet peppers, cut into strips ???
??? green/snap beans, cut into pieces ???
??? garlic, minced or pressed ???
??? firm regular tofu, diced ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???
??? vegetable broth ???
??? 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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