Teriyaki tofu with sesame greens

Serves: 2
Time to make: 30 mins

Total cost: $ 13.60 / $ 6.80 per serve

(at time of publication)

Ingredients

2 tablespoons salt-reduced soy sauce
2 tablespoons mirin
¼ cup cornflourcornstarchX
300g firm tofu, cut in chunks
2 cups broccoli florets
2 spring onions, sliced
3cm piece ginger, sliced
4 cups baby spinach leaves
1 teaspoon sesame oil
2 teaspoons sesame seeds
250g pack ready-steamed brown rice and quinoa, to serve

Instructions

1 Combine soy sauce and mirin with 1/4 cup water. Set aside.

2 Place cornflour in a shallow bowl. Add tofu chunks and toss to coat.

3 Heat a heavy-based frying pan over a medium-high heat. Spray with oil. Add tofu and cook, tossing, to brown all sides; about 5 minutes.

4 Once tofu is browned, reduce heat to low and add soy sauce mixture. Toss to coat tofu in sauce, allow sauce to reduce slightly, then set aside.

5 Microwave or steam broccoli for 1 minute. Heat another pan to high heat and spray with oil. Add broccoli, spring onion and ginger and toss, cooking for 2 minutes. Add spinach and stir-fry until wilted. Remove from heat. Dress with sesame oil and sprinkle with sesame seeds.

6 Prepare rice according to packet instructions. Serve teriyaki tofu on rice with sesame greens on the side.

Nutrition Info (per serve)

Kilojoules 2470kJ

Calories 590cal

Protein 28g

Total fat 20g

–Saturated fat 3g

Carbohydrates 65g

–Sugars 9g

Dietary fibre 12g

Sodium 560mg

Calcium 370mg

Iron 11mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.