CHARRED SPRING ONIONS & TERIYAKI TOFU
Rustle up this teriyaki tofu served with wholegrain rice in just 30 minutes. Easy and low in fat, this vegetarian dish is perfect for busy weeknights
Provided by Miriam Nice
Categories Dinner, Lunch, Main course, Supper
Time 30m
Number Of Ingredients 10
Steps:
- Cook the rice according to pack instructions. Pour the soy sauce, mirin, ginger and honey into a small saucepan and add 50ml water. Bring to a simmer and cook for around 5 mins or until slightly thickened. Remove from the heat and set aside until needed.
- If your tofu doesn't feel very firm, you'll need to press it. To do this, wrap the block of tofu in a few layers of kitchen paper, then weigh it down with a heavy pan or tray for 10-15 mins - the longer you press it, the firmer it will be. Cut the tofu into thick slices.
- Heat a griddle pan over high heat and lightly brush the tofu and spring onions with the oil. Griddle the tofu and spring onion until deep char lines appear on both sides (around 4 mins each side) - you may have to do this in batches depending on the size of your griddle pan.
- Divide the cooked rice between two plates, top with the tofu and spring onion, then drizzle with the teriyaki sauce. Garnish with the sesame seeds and sliced red chilli, if using.
Nutrition Facts : Calories 507 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 76 grams carbohydrates, Sugar 16 grams sugar, Fiber 5 grams fiber, Protein 23 grams protein, Sodium 3.5 milligram of sodium
DAVE'S TERIYAKI TOFU
I got this recipe from the Biggest Loser Cookbook. I have made it with both tofu and chicken and both times it tasted great!! When I use chicken I only use 6 oz. instead of the 12 oz. called for if using tofu. Very great taste, may be slightly too salty for some, but I really enjoy this dish!!
Provided by nkoprince08
Categories Vegetable
Time 30m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Place a nonstick wok or skillet over high heat until it is hot enough for a spritz of water to sizzle on it.
- With an oven mitt, briefly remove the pan from the heat to lightly mist with olive oil spray; heat for 3 seconds.
- Add the tofu, green onions, garlic, ginger, olive oil, and sesame oil; cook, stirring frequently, for about 12 minutes, or until the tofu is browned on all sides.
- Stir in the teriyaki sauce and season with red-pepper; cook for 30 to 60 seconds, or until the sauce thickens slightly.
- Serve immediately.
Nutrition Facts : Calories 113, Fat 3.4, SaturatedFat 0.5, Sodium 177.7, Carbohydrate 9.2, Fiber 3.3, Sugar 2.3, Protein 13
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