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Pride Rock Peanut Tofu with Broccoli & Tomatoes

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Total Time (minutes)
55
Difficulty
1
Servings
4
Ingredients
12
Total Prep Time: 25 minutes
Calories Per Serving: 542
Nutrients

Nutrition Facts

2 cups tofu/vegetables/sauce, ¾ cup millet

Amount per serving
Calories 542 Calories from fat: 218
% Daily Value*
Fat 24 g 31 %
Saturated 4 g 22 %
Trans 0 g
Polyunsaturated Fat 8 g %
Monounsaturated Fat 10 g %
Cholesterol 0 mg 0 %
Sodium 201 mg 9 %
Potassium 546 mg 12 %
Carbohydrate 62 g 23 %
Fiber 8 g 29 %
Sugars 9 g
Protein 27 g
Vitamin A 8 %
Vitamin C 70 %
Calcium 10 %
Iron 20 %
Vitamin E 25 %
Thiamin 25 %
Vitamin B6 30 %
Phosphorus 25 %
Magnesium 35 %
Manganese 50 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Ingredients

1 package (16 ounces) extra firm tofu, drained 
7 garlic cloves, coarsely chopped
1 large DOLE® Orange, zested and juiced (about 1 tablespoon zest and ¼ cup juice)
½ cup salt free, unsweetened creamy peanut butter or almond butter
½ cup unsweetened coconut water
1 tablespoon less sodium soy sauce
2 teaspoons grated fresh ginger
½ teaspoon ground red pepper
1 cup whole grain millet or bulgur
1 large head DOLE® Broccoli, cut into florets
1 pint grape tomatoes
1 cup DOLE® Cauliflower florets

Directions

  1. Adjust 2 oven racks to upper and lower position; preheat oven to 450°F. Line 2 rimmed baking pans with parchment paper. Wrap tofu with paper towels and place on a plate; top with a second plate and weigh down with a heavy object. Let tofu stand 15 minutes.
  2. Purée 1 garlic clove, orange zest and juice, peanut butter, coconut water, soy sauce, ginger and red pepper in a blender until smooth. Makes about 1½ cups.
  3. Toast millet in a medium saucepan over medium heat 3 minutes or until fragrant, stirring frequently; stir in remaining 6 garlic cloves and 2 cups water. Increase heat to medium-high and heat to a simmer; reduce heat to low. Cover and cook 15 minutes or until all liquid is absorbed. Remove from heat and let stand 10 minutes; fluff with a fork.
  4. Tear tofu into 2-inch pieces. Toss tofu, broccoli, tomatoes, cauliflower and half the peanut sauce in a large bowl; spread in single layer on prepared pans. Bake tofu and vegetables 20 minutes or until tofu is golden brown and slightly crisp, rotating pans between racks after 10 minutes.
  5. Serve tofu and vegetables over millet drizzled with remaining peanut sauce.

    Chef Tip
    Shredded cooked chicken can be substituted for the tofu. Skip step 1 and only bake the vegetables in step 4.

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Pride Rock Peanut Tofu with Broccoli & Tomatoes Prep Time:25 minutes Cook time:55 minutes Serves: 4
Nutrition facts: 542 Calories, 24 grams fat
Ingredients: 1 package (16 ounces) extra firm tofu, drained 
7 garlic cloves, coarsely chopped
1 large DOLE® Orange, zested and juiced (about 1 tablespoon zest and ¼ cup juice)
½ cup salt free, unsweetened creamy peanut butter or almond butter
½ cup unsweetened coconut water
1 tablespoon less sodium soy sauce
2 teaspoons grated fresh ginger
½ teaspoon ground red pepper
1 cup whole grain millet or bulgur
1 large head DOLE® Broccoli, cut into florets
1 pint grape tomatoes
1 cup DOLE® Cauliflower florets Directions:Adjust 2 oven racks to upper and lower position; preheat oven to 450°F. Line 2 rimmed baking pans with parchment paper. Wrap tofu with paper towels and place on a plate; top with a second plate and weigh down with a heavy object. Let tofu stand 15 minutes.Purée 1 garlic clove, orange zest and juice, peanut butter, coconut water, soy sauce, ginger and red pepper in a blender until smooth. Makes about 1½ cups.Toast millet in a medium saucepan over medium heat 3 minutes or until fragrant, stirring frequently; stir in remaining 6 garlic cloves and 2 cups water. Increase heat to medium-high and heat to a simmer; reduce heat to low. Cover and cook 15 minutes or until all liquid is absorbed. Remove from heat and let stand 10 minutes; fluff with a fork.Tear tofu into 2-inch pieces. Toss tofu, broccoli, tomatoes, cauliflower and half the peanut sauce in a large bowl; spread in single layer on prepared pans. Bake tofu and vegetables 20 minutes or until tofu is golden brown and slightly crisp, rotating pans between racks after 10 minutes.Serve tofu and vegetables over millet drizzled with remaining peanut sauce.

Chef Tip
Shredded cooked chicken can be substituted for the tofu. Skip step 1 and only bake the vegetables in step 4.