Healthy Mama Cooks Baked Orange Tofu with Brown Rice & Stirfry

Baked Orange Tofu, Brown Rice & Stirfry

Prep 15 mins

Cook 45 mins

Total 60 mins

Author Heather Earl

Yield 4 servings

Use Tofu, Salmon, Halibut or Chicken Breasts in this recipe. If you are making one pan of Tofu and one of Fish or Chicken, double the marinade recipe and divide it between the two pans. The fish will cook a bit faster than the chicken and tofu. You can let this marinate all day or several hours but will turn out fine if you don't have time for that kind of thing

Ingredients

2 cups Short Grain Brown Rice or Quinoa
4 cups Water
2 pkg. Firm Tofu-only organic, and/or 4 Chicken Breasts, Salmon or Halibut Filets
Marinade:
1-11/2 C. Orange Juice....fresh unless you have a very good excuse for using tropicana
1/4 C. Brown Rice Vinegar
1/3 C. Tamari or Soy Sauce
2 Tbsp Sesame Oil
3 Cloves Chopped Garlic
splash of Maple Syrup
1-2 TBSP Ginger....mince and or grate it, then squeeze some juice out of it and toss it all in
Stir Fry:
a big Wok full of chopped and sliced Veg.
Broccoli, Greens, Snow Peas, Carrot Ribbons, Green Onions, Zucchini, Baby Corn

Instructions

Rinse the Rice or Quinoa well and cover with water. Cook in a Rice Cooker, Pressure Cooker or Pot -it takes around 45 minutes for Brown Rice so plan accordingly. Quinoa takes 15 min
Slice the Tofu into 1/4-1/3 inch slabs. Thicker are a bit more chewy in texture
Bring a pot of water to a boil and gently slide the tofu in, boil 7 minutes, remove and drain
Mix the Marinade ingredients in a glass shaker
Put the Protein into shallow baking pan(s) and divide the Marinade between them
Ideally let marinade awhile while you prepare the Stir Fry Veggies or longer
Heat oven to 350f or 180c and bake both pans about 25 minutes, checking fish after about 13 minutes. It should flake easily with a fork. The Tofu and Chicken will take a bit longer
Cook Tofu or Chicken until firm and beginning to brown
Meanwhile, heat a wok with a glaze of sesame oil and quickly stir fry the Veggies. You don't need to add anything but if it is really dry, add a few splashes of the marinade from the oven
Serve over Rice with Veg and a ladle of the hot marinade, top with green onions

Recipe by Healthy Mama Cooks at http://www.healthymamacooks.com/baked-orange-tofu-with-brown-rice-stirfry/