Fried tofu glazed in soy and maple syrup, with broccoli, over white rice. Vegan, fifteen minutes.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in15 minutes
- Prep5 min
- Cook10 min
- Serves1
Ingredients
- 200 g firm tofu
- 180 g white rice (cooked weight)
- 120 g broccoli
- 12 g soy sauce (tamari if gluten-free)
- 10 g maple syrup
- 1 tsp sesame oil
Method
- Press and cube the tofu. Cut the broccoli into florets.
- Fry the tofu in the sesame oil over high heat for five to six minutes until golden all over.
- Add the broccoli with a splash of water, cover, and cook for three minutes.
- Mix the soy sauce and maple syrup, pour it in, and toss for a minute until it coats the tofu. Serve over the rice.
What this plate gives you
Two hundred grams of firm tofu is about 35 g of the 43 g of protein and most of the 24 g of fat. The teriyaki is soy sauce and maple syrup reduced in the pan, which is 10 g of sugar and about 40 calories, not the cup of sauce a takeaway uses. At 641 calories it is a third of a 2,000-calorie day, the rice being 180 g cooked. Press the tofu, cube it, and fry it dry until every side is brown before the sauce goes in.
Swaps
- Brown rice: about 4 g more fibre.
- Tempeh for the tofu: about the same protein, firmer.
- Ginger and garlic in the sauce: no change to the numbers.
Keeping it
Cool it, refrigerate within two hours and eat within three to four days (the USDA FSIS leftovers rule). The tofu is good cold.
