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.
Servings
Ingredients
- 600 g extra firm tofu diced into small cubes
- 3 cups broccoli chopped into florets
- 4 cups cooked rice
- 1 spring onions, finely chopped
- 1.5 cups fresh orange juice
- 1 tbsp fresh ginger, grated
- 2 garlic cloves, minced
- 3 tbsp tamari
- 1 tsp rice vinegar
- 1 tbsp sesame oil
- 2 tbsp maple syrup
- 1.5 tbsp tapioca flour
- 3 tbsp water
Instructions
- Preheat the air fryer to 350 degrees 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 degrees 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 spring onions and sesame seeds. Enjoy your high-protein, easy meal prep dish!
Nutritional Information - Per Serving
Calories 528kcal | Carbohydrates 74g | Protein 29g | Fat 16g | Sodium 587mg | Fiber 6g | Vitamin A 103IU | Vitamin C 124mg | Calcium 651mg | Iron 6mg