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Ginger-Orange Dinner Bake

February 24, 2010

Last night was our heart healthy recipe class. The focus of the class centered around broccoli. And the first thing that came to my mind was stir fry. And soup. I didn’t want to serve the everyday broccoli meals that everyone thinks of. I wanted to try some new recipes and so after searching many, many, many websites I came across this recipe found in Whole Foods and a delicious whole wheat pasta with peanut dipping sauce found at Two Peas and Their Pod. The sauce was a HUGE favorite of many who attended. But the biggest hit had to have been my surprise dessert.

GINGER, ORANGE, AND BROCCOLI BAKE

1 package extra firm tofu, cut into 1/4 inch slices (or 2 chicken breasts)

1/4 cup low sodium soy sauce or Bragg’s Liquid Aminos

1/4 cup honey

2 mandarin oranges, peeled and seeded

1 tbsp extra virgin olive oil

1/2 tbsp minced garlic

2 cups broccoli florets

2/3 cup fresh or canned water chestnuts

In a small bowl mix together soy sauce and honey. Preheat oven to 400 degrees. Brush both sides or tofu slices or chicken with sauce and arrange in a baking pan, overlapping if needed. Top chicken or tofu with orange slices. Bake 20-30 minutes, until chicken is no longer pink or tofu is lightly browned. In a large pan, heat oil and saute garlic until lightly browned. Add broccoli and water chestnuts and cook until crisp tender. Serve over brown rice with baked tofu, oranges and vegetables on top. Put leftover sauce in small bowl to serve on the side. Spoon additional sauce over rice and vegetables if desired.

Nutrition Facts: (Brown rice not included) Calories 225, Calories from fat 70, Total fat 7.8g, Saturated fat 1.4g, Carbohydrates 44g, Cholesterol 0mg, Protein 10.8g, Sodium 180mg.

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3 Comments leave one →
  1. January 24, 2011 1:10 am

    I am really thankful to this topic because it really gives useful information -.~

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