Tofu Orange “Chicken” A Healthy Alternative:
This tofu orange “chicken” with spring onion cilantro cauliflower rice is a delightful and wholesome way to enjoy a classic Asian-inspired dish without compromising on whole food plant-based ingredients. Enjoy this flavorful and nourishing meal with family and friends, knowing it’s made with love and health in mind!
¡Hola! Soy Healthy!
Ok, if you don’t get my little Spanish heading joke you don’t, 🙂 but this section is all about the awesome benefits of eating soy. Bottom line is, soy has had a bad rap for many years but it has been very misunderstood! Here are some healthy reasons to eat your (organic) soy!
Soy products offer a range of health benefits due to their nutrient-rich composition and versatility. When consumed as part of a balanced diet, soy can positively impact various aspects of health. Here are some reasons why soy products are considered good for you:
- Excellent Plant-Based Protein Source: Soy is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes soy products an excellent protein source for vegetarians and vegans, helping to support muscle maintenance, repair, and overall body function.
- Heart Health: Soy protein has been shown to have a positive effect on heart health by reducing LDL cholesterol levels (the “bad” cholesterol) and improving the ratio of LDL to HDL cholesterol (the “good” cholesterol). The isoflavones in soy also contribute to cardiovascular health by improving blood vessel function and reducing inflammation.
- Bone Health: Soy contains significant amounts of calcium and isoflavones, which may help support bone health and reduce the risk of osteoporosis, especially in postmenopausal women.
- Menopausal Symptoms: Soy products contain phytoestrogens called isoflavones, which have a structure similar to estrogen. These compounds may help alleviate menopausal symptoms like hot flashes and night sweats for some women.
- Digestive Health: Soy products, such as tempeh and miso, undergo fermentation, which enhances their probiotic content. Probiotics are beneficial for gut health, as they support a healthy balance of gut bacteria and improve digestion.
- Weight Management: Soy products can be helpful in weight management due to their high protein content, which promotes satiety and helps regulate appetite. Replacing animal-based proteins with soy-based alternatives may contribute to weight loss and maintenance efforts.
- Antioxidant Properties: Soy contains various antioxidants, including vitamin C, vitamin E, and isoflavones. These antioxidants help neutralize free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases.
- Diabetes Management: Soy protein has been shown to improve insulin sensitivity and glycemic control, making it a beneficial addition to the diet of individuals with diabetes.
- Cancer Prevention: Some studies suggest that consuming soy products may be associated with a reduced risk of certain cancers, particularly breast and prostate cancer. The isoflavones in soy may have protective effects against cancer cells.
It’s important to note that while soy products offer numerous health benefits, they should be consumed as part of a balanced diet. Individuals with soy allergies or thyroid conditions should consult with their healthcare provider before incorporating soy into their diet. As with any dietary changes, moderation and variety are key to maintaining a well-rounded and nutritious eating pattern
Watch the video “Is Soy Healthy for Breast Cancer Survivors?” below to learn more.
A Few Tips:
If you are short on time, sub the fresh head of cauliflower for frozen riced cauliflower (a large bag). You could even sub out the cauliflower for 2 cups white or brown rice for added taste and texture. I served this with some roasted broccoli florets and the whole meal was delicious!
Tofu Orange “Chicken” A Healthy Alternative:
This tofu orange “chicken” with spring onion cilantro cauliflower rice is a delightful and wholesome way to enjoy a classic Asian-inspired dish without compromising on whole food plant-based ingredients. Enjoy this flavorful and nourishing meal with family and friends, knowing it’s made with love and health in mind!
This flavorful and satisfying plant-based version of tofu orange “chicken” with spring onion cilantro cauliflower rice will leave you amazed at how delicious whole food ingredients can be. Packed with vibrant colors and a symphony of flavors, this dish is a healthy twist on a classic favorite. Let’s get cooking!
~Lora
Tofu Orange "Chicken" With Spring Onion Cilantro Cauliflower Rice
Ingredients
Tofu Orange "Chicken" Ingredients:
- 1 block 14 oz/400g firm tofu, pressed and cut into bite-sized cubes
- 1/4 cup cornstarch or arrowroot powder
- ½ teaspoon Old Bay seasoning
- ½ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 2 tablespoons low-sodium soy sauce or tamari
- 2 tablespoons fresh orange juice
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 teaspoon grated ginger
- 2 cloves garlic minced
- 1 teaspoon orange zest
- 1/4 teaspoon red pepper flakes optional, for a spicy kick
- 2 tablespoons sesame oil divided
- Spring onions green parts, sliced, for garnish
- Sesame seeds for garnish
Spring Onion Cilantro Cauliflower Rice Ingredients:
- 1 medium cauliflower head florets separated
- 2 tablespoons vegetable broth or water
- 2 spring onions white and green parts, thinly sliced
- 1/4 cup fresh cilantro leaves chopped
- 1 tablespoon low-sodium soy sauce or tamari
- 1 tablespoon lime juice
- Salt and pepper to taste
Instructions
Prepare the Tofu:
- Start with a frozen block of Extra Firm tofu. Boil in a large pot of water for 15 minutes. Remove and let cool.
- Press the tofu to remove excess water by placing the block on a clean kitchen towel or paper towel. Cover with another towel and place a heavy object (like a cast-iron skillet) on top for about 15-20 minutes. Tear the tofu block into bite-sized cubes.
Coat the Tofu:
- In a large bowl, toss the tofu cubes with cornstarch or arrowroot powder, Old Bay, paprika, salt, and pepper until they are evenly coated.
Make the Orange Sauce:
- In a separate bowl, whisk together low-sodium soy sauce or tamari, fresh orange juice, rice vinegar, maple syrup or agave nectar, grated ginger, minced garlic, orange zest, and red pepper flakes (if using).
Cook the Tofu:
- Heat 1 tablespoon of sesame oil in a non-stick skillet or wok over medium-high heat. Add the coated tofu cubes and cook until they turn golden brown and crispy on all sides. This should take about 5-7 minutes. Remove the tofu from the skillet and set it aside.
Prepare the Cauliflower Rice:
- In a food processor, pulse the cauliflower florets until they reach a rice-like consistency.
Cook the Cauliflower Rice:
- In the same skillet or wok used for the tofu, heat the remaining 1 tablespoon of sesame oil over medium heat. Add the thinly sliced spring onions (white parts) and sauté for 1-2 minutes until softened. Add the riced cauliflower to the skillet and cook for another 3-4 minutes until it's tender-crisp.
Season the Cauliflower Rice:
- Stir in the chopped cilantro, low-sodium soy sauce or tamari, and lime juice. Season with salt and pepper to taste.
Assemble the Dish:
- Add the cooked tofu back to the skillet with the cauliflower rice. Pour the orange sauce over the mixture and gently toss everything together until the tofu and cauliflower rice are well coated.
Garnish and Serve:
- Transfer the Tofu Orange "Chicken" with Spring Onion Cilantro Cauliflower Rice to a serving dish. Garnish with sliced spring onions (green parts) and sesame seeds for added flavor and presentation.
Enjoy:
- Serve immediately and savor the delightful combination of flavors in this whole food plant-based dish. The tofu provides a satisfying texture, while the orange sauce adds a burst of tangy sweetness. The spring onion cilantro cauliflower rice complements the dish perfectly, making it a well-rounded and nutritious meal.
