Low-FODMAP Sheet Pan Orange Tofu with Broccoli (HD)

tofu

🥗Healthier: tempeh

💰Cheaper: chickpeas

Tempeh adds more protein and fiber, while chickpeas are often less expensive.

sesame oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Olive oil is a healthier fat option, while canola oil is typically cheaper.

Preheat the oven to 450°F and place a rack in the center of the oven. Line a rimmed baking sheet with aluminum foil and spray with baking spray.

Wrap your block of drained tofu in a clean dishtowel with something heavy over top to absorb the liquid for 10 minutes.

Chop your dry tofu into 1/2 inch to 1-inch cubes.

In a large bowl, whisk together the soy sauce, 1/2 tablespoon sesame oil, 1/4 teaspoon of the salt and black pepper.

Add the tofu cubes and gently stir to coat.

Sprinkle 1 tablespoon of the cornstarch over the tofu and stir gently, then repeat with the remaining cornstarch.

Lay the tofu pieces on one side of your baking sheet and drizzle with 1 tablespoon (15 ml) of each of the infused oils.

Lay your broccoli and scallion tips on the other side of the sheet and toss with the remaining 1 tablespoon (15 ml) of each infused oil and the remaining 1/2 tablespoon (7.5 ml) of sesame oil. Sprinkle everything with the remaining salt and pepper.

Transfer the sheet to the oven and bake for 15 minutes, then remove from the oven to toss the veggies and flip the tofu pieces. Return to the oven for another 3 to 8 minutes until the tofu is crisp.

While the tofu is baking, prepare the orange sauce: In a medium skillet or saucepan combine the orange zest, orange juice, soy sauce, corn syrup, brown sugar, rice vinegar, ginger, and red pepper flakes, if using.

Set the pan over medium-high heat and bring the sauce to a boil. Boil for 5 to 8 minutes, until the sauce thickens and reduces by about one-third. If desired, stir in the cornstarch slurry; this will make the sauce even thicker. Once the sauce is your desired consistency, remove from the heat and cover to keep warm.

When the tofu and broccoli are fully cooked, remove the sheet from the oven and pour 3/4 to all of the sauce over top of everything and toss lightly. Return to oven for about 2-3 minutes or until tofu is coated.

Serve immediately over bowls of coconut rice, with remaining sauce on the side, garnished with green scallion tips, and sesame seeds.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens