CRISPY TOFU
100%
0
Nutrition balance score
Great
Glycemic Index
41
Low
Glycemic Load
25
High
Nutrition per serving
Calories538.9 kcal (27%)
Total Fat19.9 g (28%)
Carbs61.4 g (24%)
Sugars8.8 g (10%)
Protein34.3 g (69%)
Sodium4642.2 mg (232%)
Fiber11.6 g (42%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings
300gextra firm tofu
pressed and sliced in half
120mlsoy sauce
2 teaspoonssesame oil
3 bulbbok choy
large, sliced
6 stalksbroccolini
sliced
1garlic
crushed
salt
pepper
olive oil spray
280gbrown rice
cooked
1 teaspoononion powder
1 teaspoongarlic powder
1 teaspoonsmoked paprika
1 teaspoondried oregano
1 teaspoondried thyme
salt
pepper
lime juice
Instructions
Step 1
1. Place tofu in a bowl and cover with soy sauce, leave to soak for 5 minutes. Flip and leave for another 5 minutes.
Step 2
2. Meanwhile, heat a large frypan over medium heat and add sesame oil. Add bok choy and broccolini and cook for 5 to 8 minutes. Add garlic and cook for another minute or so. Season with salt and pepper and remove from pan.
Step 3
3. Remove the tofu from the soy sauce mixture and season with spices, ensuring it’s coated all over.
Step 4
4. Return the frypan to medium heat and spray with olive oil. Place the tofu into the frypan and cook for 3 to 4 minutes on
Step 5
each side, or until a deep golden colour.
Step 6
5. Serve with rice and vegetables.
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