Orange Tofu and Vegetable Stir-Fry

1 Reviews
100% would make this recipe again

Plenty of bright and fresh ingredients in this citrusy stir-fry.

Preparation : 10 min Cooking : 20 min
280 calories/serving
  • Can be done in advance
  • Can be frozen
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Kid-friendly
  • Diabetes-friendly
  • Artery-healthy
  • Heart-healthy
  • Bone-healthy

Ingredients

1/4 cup orange juice, freshly squeezed 3/4 orange
2 tsp rice vinegar 10 mL
1 tbsp cornstarch 8 g
4 tbsp canola oil 60 mL
1 dried chili peppers, minced 0.4 g
1 tbsp gingerroot, grated 14 g
1 onions, coarsely chopped 200 g
2 yellow or red sweet peppers, cut into strips 400 g
1 cup green/snap beans, cut into pieces 100 g
2 cloves garlic, minced or pressed
400 g firm regular tofu, diced 2 cups
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
2/3 cup vegetable broth 170 mL
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 (290g)

Amount

% Daily Value

Calories

280

Fat

17 g

26 %

Saturated 1.6 g
+ Trans 0.2 g

9 %

Cholesterol

0 mg

Sodium

40 mg

2 %

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 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ½ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

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

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

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again