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“I made this for dinner today, except I couldn’t wait and ate it for lunch! Delicious! NB: Only the background of my photo is AI. I inadvertently took a really poor shot, depicting a load of clutter!”
This meal is inspired by Chinese Orange Chicken! We kept all the flavour but added our little touch to make it vegan and extra nourishing. It turned out so delicious and is sure to make a regular appearance on my meal prep rotation!
It also has 29g of protein so it’s a great one to make if you’re trying to up your protein intake.
Meal Prep Sunday EP 8: Orange Tofu & Broccoli
A Chinese Orange Chicken inspired dish, veganized and packed with 29g of protein. This nourishing meal features tofu, broccoli, and a tangy orange sauce.
Equipment
Ingredients
- 600 g extra-firm tofu - diced into small cubes
- 3 cups (273 g) broccoli - chopped into florets
- 4 cups (632 g) cooked rice
- 1 scallion - finely chopped
- 1 ½ cups (354.88 ml) fresh orange juice
- 1 tbsp fresh ginger - grated
- 2 cloves garlic - minced
- 3 tbsp tamari - reduced-sodium preferred
- 1 tsp rice vinegar
- 1 tbsp sesame oil
- 2 tbsp maple syrup
- 1 ½ tbsp tapioca flour
- 3 tbsp water
Instructions
- Preheat the air fryer to 350°F (180°C) and bake the tofu for 15 minutes. If using an oven, preheat to 400°F (200°C) and bake for 20 minutes.
- While the tofu is baking, bake the diced broccoli for 8 minutes at 350°F (180°C) or 15 minutes in the oven.
- In a separate bowl, combine the orange juice, grated ginger, minced garlic, tamari, rice vinegar, sesame oil, and maple syrup to create the sauce.
- In a small bowl, combine the tapioca starch and water.
- Heat a pan over medium heat, add the sauce and tapioca mixture. Cook until the sauce starts to thicken.
- Add the baked tofu and broccoli to the pan and stir until well coated with the sauce.
- Serve the tofu and broccoli over cooked rice, garnished with diced scallions and sesame seeds. Enjoy your high-protein, easy meal prep dish!
Nutrition Information
Per Serving/Portion
Calories: 528 kcalCarbohydrates: 74 gProtein: 29 gFat: 16 gSodium: 587 mgFiber: 6 gVitamin A: 103 IUVitamin C: 124 mgCalcium: 651 mgIron: 6 mg
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Hello, can I substitute tamari, because I don’t have it at home, and I don’t know it.
Hi Kate, tamari is usually used instead of soy sauce (it’s usually gluten-free and lower in sodium), so you could use soy sauce instead, I would start with 1/2 the measurements and adjust to taste as it’s stronger in taste. Hope you love it!
This looks amazing! Could I use regular flour instead of tapioca?
I’m not sure regular flour will give you the exact same texture, but cornstarch would 🙂
Delicious, thank you.
So happy you liked it Kate, thank you for sharing 💚
I made this for dinner today, except I couldn’t wait and ate it for lunch! Delicious!
NB: Only the background of my photo is AI. I inadvertently took a really poor shot, depicting a load of clutter!
That looks delicious Saffie, I’m so happy you found another meal that you love 💚
Can you substitute tapioca starch with something else?
You could use cornstarch or arrowroot powder instead 🙂
Definitely one for the rotation. Very tasty and so quick! I used cornstarch which works fine. I think I’d steam the broccoli next time.
Hi Lynne, thank you so much for trying the recipe and sharing your tips! So happy you loved it x