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Orange Broccoli- No Rice + Egg Whites Recipe

Looking for an easy Orange Broccoli- No Rice + egg whites recipe? Learn how to make Orange Broccoli- No Rice + egg whites using healthy ingredients.


Submitted by grush

Makes 1 serving



Orange Broccoli- Skip the rice, try egg whites

Recipe Ingredients for Orange Broccoli- No Rice + egg whites

1 tablespoon vegetable oil
2 1/2 cups broccoli
1/4 cup orange juice
2 tbsp orange rind
1 garlic clove, minced
1 1/2 tablespoons tomato paste
1 tablespoon Dijon mustard
1 teaspoon sugar
1/2 cup water
1 tbsp cornstarch (dissolved in 1 tbsp water)
1 teaspoon fresh lemon juice
2 cups green beans
3 egg whites

Recipe Directions for Orange Broccoli- No Rice + egg whites

  1. Cook rice according to package directions. Meanwhile, heat the oil in a large skillet over medium-high heat until hot. Add the tofu and saute until golden brown, about 5 minutes. Season with salt and pepper, remove from the heat, and set aside in the skillet.

  2. In a small saucepan, combine the orange juice, liqueur, garlic, and raisins and bring to a boil. Reduce the heat to medium, stir in the tomato paste, mustard, sugar, and water, and simmer for 5 minutes or until slightly syrupy.

  3. Stir in the cornstarch mixture. Stirring to thicken, about 1 minute. Add the lemon juice.

  4. Pour the sauce over the tofu and simmer until the tofu is heated through and glazed with the sauce, about 5 minutes.

  5. Substitute 1/2 cup lite oj.

Categories

Main Dish

Nutrition Facts
Serving Size 804.4g
Amount Per Serving
Calories
436
Calories from Fat
139
% Daily Value*
Total Fat
15.5g
24%
Saturated Fat
2.8g
14%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
446mg
19%
Potassium
1750mg
50%
Total Carbohydrates
59.1g
20%
Dietary Fiber
16.3g
65%
Sugars
20.0g
Protein
23.4g
Vitamin A 71% Vitamin C 481%
Calcium 25% Iron 29%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in dietary fiber
  • High in potassium
  • High in riboflavin
  • High in selenium
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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