This is an easy-yet-fancy dinner that is perfect for a special occasion (like Valentines Day coming up!). It is fillling and flavorful. I love to serve it with a huge serving of steamed broccoli or roasted brussel sprouts to add color and nutrition. Making half of our plate non-starchy vegetables for every meal is the goal, and it’s easy with this one.
Although this recipe is a big upgrade from Panda Express’s orange chicken (which has 23 grams of fat vs. 7 grams in my recipe). I still consider this a “sometimes” meal because it is not 100% whole-food. Orange juice, soy sauce, and maple syrup aren’t the healthiest ingredients sugar and sodium-wise. Tofu is also processed. But, it’s a delicious meal and still pretty healthy, so I’m posting it!
Tofu, broccoli, and oranges are all high-calcium foods, and 1 serving of the tofu alone without the broccoli or rice gets you 40% of your daily calcium needs. This meal is also high in protein and vitamin C (from all that orange juice).
If you don’t like tofu, you could use battered and baked cauliflower, chickpeas, seitan or soy curls. Let me know if you try it!
It may seem complicated, because you’ll have rice and broccoli cooking, then the sauce and the tofu to make. Although there are four components, they come together fast.
Are you a tofu-lover? Let me know your thoughts about it!
A healthier twist on Orange Chicken, delicious served with rice and green vegetables.
- 1 14-oz block extra firm tofu
- 2 TBSP cornstarch
- 1/4 tsp salt
- 1/4 tsp pepper
- 1/2 tsp garlic powder
- 1/2 tsp garlic powder
- 1/2 TBSP fresh grated ginger root
- 2 TBSP low-sodium soy sauce/tamari/coconut aminos
- 1 TBSP rice vinegar or white vinegar
- 1/2 cup orange juice concentrate (or 1 cup fresh orange juice, and omit water)
- 1/2 cup water
- 3 TBSP pure maple syrup or honey (increase if you want very sweet)
- 1.5 TBSP cornstarch
- 3 cups cooked brown rice
- sesame seeds
- sliced green onions
- red pepper flakes
- steamed broccoli, sauteed bok choy, or roasted brussel sprouts
Start cooking the rice, if needed. Cut green vegetables if you'd like to serve with it and get ready to either roast or steam them.
To make the tofu, drain the tofu and press it if, if desired, by wrapping it in a towel and placing it under a heavy dish for as much time as you have. I skip this step because I buy very firm tofu that doesn't need pressing.
Preheat oven to 400 if you don't use an air fryer. Tear the tofu into chicken-like pieces, or cut into cubes. In a large bowl, combine the cornstarch and spices. Toss the tofu in the mixture by putting a lid or plate on the bowl and shaking until well-coated.
Either air-fry the tofu for about 15 minutes at 400 degrees until crispy, shaking every few minutes, or bake in a 400 degree oven for 35 minutes.
While the tofu is baking, make the sauce by stirring or blending all the ingredients together. Heat on the stove over medium heat for about 10 minutes, stirring frequently to avoid burning the bottom. Once thick, remove from heat.
Put the cooked tofu in a serving dish and pour the orange sauce over and stir gently to coat. Serve with rice, sliced green onions, sesame seeds and red pepper flakes for garnish, if desired. I like to serve with a half a plateful of steamed broccoli.
If you're not into tofu, I bet this sauce would be delicious over chickpeas, seitan, soy curls, tempeh, or battered and baked cauliflower.
Nutrition facts are for 1/4 of the recipe, not including rice or vegetables.