Salt and pepper tofu

A a speedy veg-packed meal that's filled with fantastic fibre!

Serves: 4

Time to make: 15 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

2 x 300g packets firm, light silken tofu, cut into thick triangles
1½ tablespoons tapioca flour
1 teaspoon reduced-salt vegetable stock powder
1 teaspoon white pepper
1 red or green chilli (optional), finely chopped
3 teaspoons olive oil
315g Asian salad kit
2 x 250g pouches microwavable black rice, cooked
60g baby rocketarugulaX

Instructions

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1 Gently pat dry tofu triangles with paper towels. Place flour, stock powder, pepper and chilli, if using, in a large zip-lock plastic bag. Add the tofu, seal bag and gently shake to coat tofu evenly.

2 Heat oil in a large, non-stick frying pan over medium-high heat. Add coated tofu and cook for 1–2 minutes each side, or until tofu is golden and crisp.

3 Place the salad kit, cooked rice and the rocket in a large mixing bowl. Add half of the salad kit dressing, tossing well to combine. Divide rice salad among four serving bowls. Scatter over fried onions from salad kit. Top with tofu pieces, then serve drizzled with remaining salad kit dressing.

HFG tip

Firm, light silken tofu holds its shape well for frying but is more delicate than standard firm tofu, so handle with care to achieve a nice, crispy surface with a soft texture inside.

Nutrition Info (per serve)

Calories 449 cal

Kilojoules 1875 kJ

Protein 15.4 g

Total fat 11.2 g

Saturated fat 1.4 g

Carbohydrates 67.2 g

Sugar 7.6 g

Dietary fibre 9.0 g

Sodium 610 mg

Calcium 118 mg

Iron 3.7 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.