Honey and ginger tofu
Reviewed by our expert panelServes: 1
Time to make: 15 mins , plus 4 hrs marinating
Hands-on time: 5 mins
Total cost: $3.75 / $3.75 per serve
(at time of publication)
Ingredients
- 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
- *NOTE: Ingredients with an asterisk (*) indicate that although this ingredient is usually gluten-free, it's wise to check the label to be sure as product ingredients can vary and formulations can change.
Instructions
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
Nutrition Info (per serve)
-
Calories 483cal
-
Kilojoules 2020kJ
-
Protein 22g
-
Total fat 9g
-
–Saturated fat 1g
-
Carbohydrates 80g
-
–Sugars 16g
-
Dietary fibre 8g
-
Sodium 30mg
-
Calcium 210mg
-
Iron 6.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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