Marinated Tofu, Greens & Grains Recipe
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An easy combination of tofu, green vegetables, brown rice and quinoa this nutrient-rich dish with a punchy marinade is a winning weeknight dinner.
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- Marinated Tofu, Greens & Grains Recipe
Made from the power of soy plants, tofu is nutrient-rich and provides a source of plant-based protein, add a punchy marinade and you are really onto a winning dinner.
The wholesome, high-fibre grain mix boosts the nutrient profile of this dish whilst also adding a great nutty texture.
This easy weeknight dinner packs a punch of magnesium, with roughly 205mg per serve, equal to 66% of the RDI (recommended dietary intake) of the mineral for Australian females and roughly 50% of the RDI for Australian males.
Serves - 4
Prep time - 15 minutes
Cook time - 40 minutes
Gluten free
Dairy free
Nut free
Vegetarian
Vegan option*
Marinated tofu grains and greens for an easy weeknight dinner
2. Halve the marinade. Add chilli to one half and set aside. Place remaining marinade in a large shallow dish. Add tofu to marinade in a single layer, turning to coat. Set aside.
3. Meanwhile, cook brown rice and quinoa grain blend in according to packet instructions.
4. Heat oil in a large frypan over medium heat and cook the tofu slices for three minutes each side. Remove from pan, cover and set aside to keep warm. Increase heat to high and add Chinese broccoli, broccolini and snow peas, cook for three minutes to soften. Add the spring onions and leftover soy and chilli mixture and cook for a final two minutes.
5. To serve, divide cooked grains amongst four plates. Top with greens and two tofu wedges per plate. Drizzle with any remaining sauce from pan.
Rachel Scoular is an avid foodie, APD Dietitian and founder of @healthyhappyhabits
The wholesome, high-fibre grain mix boosts the nutrient profile of this dish whilst also adding a great nutty texture.
This easy weeknight dinner packs a punch of magnesium, with roughly 205mg per serve, equal to 66% of the RDI (recommended dietary intake) of the mineral for Australian females and roughly 50% of the RDI for Australian males.
Serves - 4
Prep time - 15 minutes
Cook time - 40 minutes
Gluten free
Dairy free
Nut free
Vegetarian
Vegan option*
Marinated tofu grains and greens for an easy weeknight dinner
Ingredients
- ⅓ cup salt-reduced soy sauce
- 2 tsp honey* (use pure maple syrup for a vegan option)
- 1 tbsp rice wine vinegar
- 2 garlic cloves, crushed
- 1 tbsp finely grated ginger
- 1 long red chilli, thinly sliced
- 500g firm tofu, cut into 8 wedges
- 1 cup brown rice and quinoa grain blend
- 1 tbsp extra virgin olive oil
- 1 bunch Chinese broccoli, trimmed, cut into 5cm lengths
- 1 bunch broccolini, cut into thirds
- 200g snow peas, trimmed
- 3 spring onions, thinly sliced
How to make
1. To make the marinade, combine soy, honey, rice wine vinegar, garlic, ginger and chilli in a small bowl.2. Halve the marinade. Add chilli to one half and set aside. Place remaining marinade in a large shallow dish. Add tofu to marinade in a single layer, turning to coat. Set aside.
3. Meanwhile, cook brown rice and quinoa grain blend in according to packet instructions.
4. Heat oil in a large frypan over medium heat and cook the tofu slices for three minutes each side. Remove from pan, cover and set aside to keep warm. Increase heat to high and add Chinese broccoli, broccolini and snow peas, cook for three minutes to soften. Add the spring onions and leftover soy and chilli mixture and cook for a final two minutes.
5. To serve, divide cooked grains amongst four plates. Top with greens and two tofu wedges per plate. Drizzle with any remaining sauce from pan.
Nutritional information
| Kilojoules | 1620 kJ | Protein | 17.5 g |
| Carbohydrates, total - sugars, total |
46.6 g 8.9 g |
Fat, total - saturated fat |
11.6 mg 2.3 g |
| Sodium | 875 mg |
|
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Sign up to the Wellbeing KitchenRachel Scoular is an avid foodie, APD Dietitian and founder of @healthyhappyhabits
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