Honey and ginger tofu

Tofu is made flavoursome with honey and ginger. This recipe can be easily made gluten free.

Serves: 1

Time to make: 15 mins , plus 4 hrs marinating

Hands-on time: 5 mins

Ingredients

More weights & measures

75g firm tofu
2 teaspoons liquid honey
1 teaspoon reduced-fat spread
1 teaspoon chopped fresh ginger
½ cup frozen stir-fry vegetable mix
¼ capsicum, sliced
2 asparagus spears, chopped
4cm leek, sliced (optional)
¼ cup red kidney beans, drained, rinsed
1 cup cooked rice, to serve

Instructions

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1 Cut tofu in even-sized pieces. Place honey and spread in a microwave-safe container and heat until spread is melted.

2 Place tofu in a sealed container. Add honey-spread mix and ginger. Seal and shake to mix. Leave to marinate for at least 4 hours or overnight.

3 Heat a non-stick pan or wok with a little oil spray. Cook frozen vegetables until just warm. Add fresh vegetables and kidney beans. Cook for 2-3 minutes or until heated through.

4 Lower heat and add tofu and half the marinade. Cook for a few minutes. Serve with rice.

RUNNER-UP: Meals for one category
HFG Reader Recipe Competition 2010
Meri Westlake, Auckland

Variations

Make it gluten free Check tofu is gluten free

Nutrition Info (per serve)

Calories 483 cal

Kilojoules 2020 kJ

Protein 22 g

Total fat 9 g

Saturated fat 1 g

Carbohydrates 80 g

Sugar 16 g

Dietary fibre 8 g

Sodium 30 mg

Calcium 210 mg

Iron 6.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.