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RECIPE: Orange Tofu

RECIPE: Orange Tofu

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Santé

December 31, 2022

 |  AXiO Clinique de médecine sportive

4 servings – Preparation time: 10 minutes – Cooking time: 20 minutes

 

INDREDIENTS

  • 600g firm tofu
  • 1/4 cup cornstarch
  • 2 tablespoons of sesame oil
  • 1 cup basmati rice (dry)
  • 2 bell peppers cut into strips
  • 1 punnet of bok choy, about 250g

Sauce

  • 1 tablespoon of rice vinegar
  • 1/4 cup soy sauce
  • Juice of one medium orange (about ¼ cup juice)
  • Zest of a medium orange
  • 2 teaspoons minced garlic
  • 1 teaspoon chopped ginger
  • 2 table spoons of sugar
  • 2 table spoons of brown sugar
  • 1/4 cup low sodium vegetable or chicken broth
  • 1 tablespoon cornstarch

STEPS

  1. Cook the rice according to the directions on the package.
  2. In a bowl, roughly break up the tofu with your fingers. Add the cornstarch and mix well. Cook in a skillet over medium heat with 1 tablespoon sesame oil, stirring regularly, until golden.
  3. Meanwhile, sauté the vegetables in a large skillet over medium heat with 1 tbsp oil and prepare the sauce. To do this, combine the ingredients for the sauce in a small pot, except for the broth and cornstarch. Instead, mix these 2 ingredients together in a small bowl until smooth, then add them to the mixture. Cook over medium heat, bring to a boil and simmer until the mixture thickens (about 5 minutes). Remove from the heat and pour over the golden tofu. Serve with hot rice and vegetables.

NUTRITIONAL VALUES

  • Calories: 525 calories
  • Protein: 31g
  • Carbohydrates: 74g
  • Lipids: 15.5g

TIPS

  • A little broth of your choice can be added to help the bok choy cook and prevent them from burning.
  • The tofu could also be cooked in an air fryer for an even crispier effect.
  • If you prefer a stronger orange flavor, feel free to add more juice and zest.

 

Joanie Séguin, Dt. P.

Nutristionnist at AXiO Sport Medicine Clinic

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