15642

Hoisin-glazed tofu with stir-fried brown rice

  • serves 4
  • Easy

Healthy hoisin-glazed tofu with stir-fried brown rice is really easy, vegetarian, and under 500 calories.

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Ingredients

  • firm tofu 400g
  • hoisin sauce 4 tbsp
  • sesame seeds 2 tsp
  • ginger grated to make 1 tbsp
  • garlic 2 cloves, crushed 
  • red chilli 1, seeded and diced
  • sesame oil
  • spring onion a bunch, finely sliced
  • cooked brown rice 250g (use a pack of ready-cooked if you like)
  • tenderstem broccoli 200g, blanched and chopped 
  • edamame (soya) beans 50g 
  • soy sauce 1 tbsp

Method

  • Step 1

    Cut the tofu into wide strips, put in between two sheets of kitchen towel and weight down with a chopping board for an hour to release some of the water. 

  • Step 2

    Heat the grill to high. Brush the pressed tofu pieces with half the hoisin, put onto an oiled baking sheet and scatter over 1 tsp sesame seeds. Grill for 6-8 minutes until turning golden and crisp. Turn over the tofu, glaze with more hoisin and scatter with a few more sesame seeds. Grill again until crisp. 

  • Step 3

    Meanwhile, fry the ginger, garlic and chilli in 1 tsp sesame oil until fragrant.Add half the spring onion and stir-fry for another minute.Add the rice and fry for 5 minutes until warmed through.Then add the blanched broccoli and edamame and season with soy sauce. Tip into bowls, top with the tofu and scatter with the remaining spring onion. 

Nutritional Information

  • Kcals 443
  • Carbs 28.2g
  • Protein 23.5g
  • Fat 24.5g
  • Salt 1.7g
  • Saturates 3.7g
  • Fibre 8g
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