Pride Rock Peanut Tofu with Broccoli & Tomatoes
Cook time – 30 min
- Total time
- 55 minutes
- Preparation time
- 25 minutes
- Calories
- 542
- Portions
- 4
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.
Tips & Tricks
Shredded cooked chicken can be substituted for the tofu. Skip step 1 and only bake the vegetables in step 4.
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
Allergens: Peanuts, Soy, Tree Nuts, Wheat
Nutritional Facts
| 4 Serving Per Container | |
| Serving Size | 2 cups tofu/vegetables/sauce, ¾ cup millet |
| Calories | 542 |
| Entries | Daily value in %* |
|---|---|
| Total Fat (24 g) | 31% |
| Saturated Fat (4 g) | 22% |
| Polyunsaturated (8 g) | |
| Monounsaturated (10 g) | |
| Sodium (201 mg) | 9% |
| Total Carbohydrate (62 g) | 23% |
| Dietary Fiber (8 g) | 29% |
| Total Sugars (9 g) | |
| Protein (27 g) | |
| Calcium | 10% |
| Iron | 20% |
| Magnesium | 35% |
| Manganese | 50% |
| Phosphorus | 25% |
| Potassium (546 mg) | 12% |
| Thiamin | 25% |
| Vitamin A | 8% |
| Vitamin B6 | 30% |
| Vitamin C | 70% |
| Vitamin E | 25% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.