A flavorful, meat-free, takeout-inspired dinner
Crisp-edged tofu meets a bright citrus-ginger sauce and tender broccoli. The glaze uses fresh orange
flavor and just a teaspoon of added sweetener across the entire recipe.
Servings: 4 | Prep: 15 minutes | Cook: 25 minutes | Total: About 40 minutes
Ingredients
• 1 package (14 oz / 396 g) extra-firm tofu, drained and pressed
• 4 cups broccoli florets (about 360 g)
• 2 tablespoons cornstarch, divided
• 2 tablespoons canola or olive oil, divided
• 1/3 cup 100% orange juice, preferably no added sugar
• 2 tablespoons reduced-sodium soy sauce (or gluten-free tamari)
• 1 tablespoon rice vinegar
• 1 teaspoon finely grated fresh ginger
• 2 garlic cloves, minced
• 1 teaspoon pure maple syrup (optional, included in nutrition estimate)
• 1 teaspoon orange zest; red pepper flakes to taste (optional)
Instructions
• 1. Prep the tofu. Pat the pressed tofu dry and cut into roughly 3/4-inch cubes. Toss with 1 tablespoon cornstarch.
• 2. Crisp it. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Cook tofu for 8–10 minutes, turning gently until several sides are golden and crisp. Transfer to a plate.
• 3. Cook the broccoli. Add remaining tablespoon of oil to the pan. Add broccoli and 2 tablespoons water; cover 3 minutes, then uncover and cook 2–3 minutes until bright green and crisp-tender.
• 4. Mix the sauce. Whisk orange juice, soy sauce, rice vinegar, ginger, garlic, maple syrup, orange zest, and remaining 1 tablespoon cornstarch in a small bowl.
• 5. Glaze and serve. Reduce heat to medium. Return tofu to the skillet, pour in the sauce, and stir 1–2 minutes until glossy and thickened. Toss gently with broccoli and serve immediately.
Nutrition Facts – estimated per serving
| Calories | ~210 |
| Total fat | ~12 g |
| Saturated fat | ~1.5 g |
| Trans fat | 0 g* |
| Total carbohydrate | ~16 g |
| Dietary fiber | ~3 g |
| Total sugars | ~5 g |
| Added sugars | ~1 g |
| Protein | ~12 g |
| Sodium | ~320 mg |
*No trans fat expected from listed ingredients; actual amounts may vary. These are approximate calculated values, not
laboratory-tested or a regulated Nutrition Facts panel. Calculation uses typical USDA/retail ingredient values, 14 oz tofu, 4 cups
broccoli, and the full listed sauce, divided into four equal servings. Brands and portion sizes affect totals.
Smart Swaps
• Less sodium: Choose a lower-sodium soy sauce and compare labels; sodium varies considerably by brand.
• Less sweetness: Skip the maple syrup if the orange juice provides enough flavor.
• More crunch: Bake the cornstarch-coated tofu at 425°F (220°C) for about 25 minutes, turning halfway; cooking oil quantity may need adjustment and will change nutrition.
• Balanced plate: Serve as written or add a measured serving of brown rice; count those additional carbohydrates separately.
Diabetes-friendly reminder: “Meat-free” does not automatically mean carbohydrate-free. Check your portion and adjust based on your individual care plan. If you have kidney disease or other diet restrictions, consult your healthcare team about tofu, potassium, and sodium.
Ingredient-value reference: USDA FoodData Central (fdc.nal.usda.gov), supplemented by typical packaged-food label values for tofu and reduced-sodium soy sauce. Nutrition is a planning estimate and should be recalculated using the exact products prepared.