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Sesame tofu on Asian veges
This healthier vegetarian meal for one ticks all the boxes - quick to make, super tasty and high in fibre.
Serves: 1
Time to make: 20 mins
Ingredients
- spray oil
- 100g firm tofu cubed
- 1 tablespoon sesame seeds
- 1 spring onion thinly sliced (white and light green part only)
- 1 teaspoon grated ginger
- ½ clove garlic, grated
- ¼ red chilli, deseeded and chopped
- 1 teaspoon sesame oil
- 1 carrot, sliced thinly
- 3 florets broccoli, sliced thinly
- 4 leaves bok choi (or any Asian greens), thinly sliced lengthways
- 1 tablespoon reduced-salt soy sauce
- juice of ½ lime
- ¾ cup cooked brown rice
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Instructions
1 Spray pan with oil and place over a high heat. Cook tofu with sesame seeds until browned and crispy. Set aside.
2 Place pan over a medium heat and gently fry spring onion, ginger, garlic and chilli in sesame oil until fragrant. Stir to prevent sticking. Add carrot and green veges, then soy sauce and a splash of water. Increase heat and cover. Steam for 3-4 minutes.
3 Add the sesame tofu and toss to heat. Squeeze lime juice on top and serve with brown rice.
Variations
Make it gluten free: Check tofu and soy sauce are gluten free.
Nutrition Info (per serve)
-
Calories 539cal
-
Kilojoules 2260kJ
-
Protein 18g
-
Total fat 25g
-
–Saturated fat 3g
-
Carbohydrates 55g
-
–Sugars 8g
-
Dietary fibre 10g
-
Sodium 570mg
-
Calcium 270mg
-
Iron 8.5mg
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
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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