Orange-Glazed Tofu Triangles with Sesame Rice

Gluten Free
Dairy Free
Very Healthy
Health score
69%
Orange-Glazed Tofu Triangles with Sesame Rice
45 min.
2
372kcal

Suggestions


Are you ready to tantalize your taste buds with a delightful dish that’s both healthy and satisfying? Introducing our Orange-Glazed Tofu Triangles with Sesame Rice! This vibrant meal is not only gluten-free and dairy-free, but it also boasts a health score of 69, making it a fantastic choice for those looking to maintain a balanced diet without sacrificing flavor.

In just 45 minutes, you can whip up this delicious recipe that serves two, perfect for a cozy lunch or a light dinner. The star of the dish is the extra-firm tofu, marinated in a zesty orange juice blend that infuses it with a burst of citrusy goodness. Paired with a colorful medley of grated carrots, green peas, and green onions, this dish is as visually appealing as it is nutritious.

The sesame rice adds a nutty flavor and a satisfying texture, making it the perfect base for the marinated tofu triangles. With a caloric breakdown that includes 43.14% protein, 15.19% fat, and 41.67% carbs, you can enjoy a well-rounded meal that fuels your body and delights your palate. Whether you're a seasoned chef or a cooking novice, this recipe is sure to impress and become a staple in your kitchen. Dive into this culinary adventure and savor the deliciousness of Orange-Glazed Tofu Triangles with Sesame Rice!

Ingredients

  • 0.5 cup carrots grated
  • 0.5 teaspoon sriracha divided (such as Lee Kum Kee)
  • cup rice long-grain hot cooked
  • teaspoon sesame oil dark
  • 0.3 teaspoon ginger fresh grated peeled
  • 0.3 cup green onions thinly sliced
  • teaspoon honey 
  • tablespoon soya sauce low-sodium divided
  • tablespoons orange juice 
  • 0.5 cup peas green frozen thawed
  • 1.5 teaspoons rice vinegar 
  • 0.3 teaspoon salt divided
  • tablespoon sesame seed toasted
  • 12.3 ounce water-packed extrafirm tofu light

Equipment

  • frying pan
  • paper towels
  • whisk
  • grill pan
  • cutting board

Directions

  1. Cut tofu in half crosswise; reserve one tofu half for another use.
  2. Cut tofu half lengthwise into 3 (3/4-inch-thick) slices; cut each slice in half diagonally. Arrange tofu pieces in a single layer on several layers of heavy-duty paper towels. Cover tofu with additional paper towels; place a cutting board on top of tofu, and let stand 15 minutes.
  3. Combine orange juice, 1 1/2 teaspoons soy sauce, rice vinegar, honey, 1/4 teaspoon chili garlic sauce, and ginger in a shallow dish, stirring with a whisk.
  4. Remove cutting board and paper towels from tofu; sprinkle 1/8 teaspoon salt over tofu.
  5. Add the tofu slices to the orange juice mixture in dish, turning to coat. Cover and marinate at room temperature 30 minutes, turning tofu slices after 15 minutes.
  6. Heat a grill pan over medium heat. Coat pan with cooking spray.
  7. Drain tofu; discard marinade.
  8. Add tofu to pan; cook 3 minutes or until lightly browned. Turn tofu over; cook 2 minutes. Set aside; keep warm.
  9. Heat oil in a medium nonstick skillet over medium heat.
  10. Add peas, carrot, and onions; cook 2 minutes. Stir in the remaining 1 1/2 teaspoons soy sauce, remaining 1/4 teaspoon chili garlic sauce, and remaining 1/8 teaspoon salt.
  11. Add cooked rice; cook 2 minutes or until thoroughly heated. Stir in sesame seeds.
  12. Place 1 cup rice mixture on each of 2 plates, and arrange 3 tofu pieces on top of rice.

Nutrition Facts

Calories372kcal
Protein43.14%
Fat15.19%
Carbs41.67%

Properties

Glycemic Index
218.22
Glycemic Load
29.09
Inflammation Score
-10
Nutrition Score
33.146087148915%

Flavonoids

Eriodictyol
0.03mg
Hesperetin
2.03mg
Naringenin
0.36mg
Luteolin
0.04mg
Kaempferol
0.25mg
Myricetin
0.02mg
Quercetin
1.44mg

Nutrients percent of daily need

Calories:371.87kcal
18.59%
Fat:6.15g
9.47%
Saturated Fat:1.06g
6.63%
Carbohydrates:37.97g
12.66%
Net Carbohydrates:33.74g
12.27%
Sugar:8.48g
9.42%
Cholesterol:62.77mg
20.92%
Sodium:1049.46mg
45.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.31g
78.62%
Selenium:126.38µg
180.54%
Vitamin A:5881.6IU
117.63%
Vitamin B3:19.1mg
95.48%
Vitamin B12:4.48µg
74.68%
Vitamin B6:0.8mg
39.84%
Manganese:0.76mg
38.06%
Vitamin K:39.73µg
37.84%
Phosphorus:369.51mg
36.95%
Vitamin C:27.27mg
33.05%
Iron:4.63mg
25.71%
Magnesium:89.54mg
22.38%
Copper:0.4mg
20.19%
Potassium:643.73mg
18.39%
Fiber:4.23g
16.91%
Zinc:2.5mg
16.69%
Vitamin B1:0.24mg
16.18%
Vitamin B2:0.27mg
15.6%
Folate:59.58µg
14.9%
Vitamin D:2.09µg
13.95%
Calcium:111.83mg
11.18%
Vitamin B5:0.76mg
7.63%
Vitamin E:1.01mg
6.75%
Source:My Recipes