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

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Are you ready to tantalize your taste buds with a delightful fusion of flavors? Introducing our Orange-Glazed Tofu Triangles with Sesame Rice, a dish that not only satisfies your hunger but also nourishes your body. This recipe is perfect for those seeking a gluten-free and dairy-free option that doesn't compromise on taste. With a health score of 69, you can indulge in this vibrant meal knowing it's packed with wholesome ingredients.

In just 45 minutes, you can create a colorful and nutritious lunch or dinner that serves two. The star of the dish, extra-firm tofu, is marinated in a zesty orange juice blend, complemented by the warmth of ginger and a hint of chili garlic sauce. The tofu is then grilled to perfection, offering a satisfying texture that pairs beautifully with the sesame-infused rice.

Each bite is a harmonious blend of protein, healthy fats, and carbohydrates, making it a well-rounded meal. The addition of fresh vegetables like peas, carrots, and green onions not only enhances the dish's visual appeal but also boosts its nutritional value. Whether you're a seasoned chef or a cooking novice, this recipe is easy to follow and guarantees a delicious outcome. Get ready to impress your family and friends with this healthy, vibrant, and utterly delicious dish!

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