Marinated Tofu served with Garlic Green Beans and Broccoli, and Coconut Jasmine Rice
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 1,335.8
- Total Fat: 91.7 g
- Cholesterol: 0.0 mg
- Sodium: 2,749.8 mg
- Total Carbs: 94.3 g
- Dietary Fiber: 25.5 g
- Protein: 54.0 g
View full nutritional breakdown of Marinated Tofu served with Garlic Green Beans and Broccoli, and Coconut Jasmine Rice calories by ingredient
Introduction
I threw this together when there wasn't much else in my house and was looking for a full meal including a decent portion of protein. This is more of a bare bones recipe where a bit of tweaking here and there to your preference could make a really tasty and nutritious meal! I threw this together when there wasn't much else in my house and was looking for a full meal including a decent portion of protein. This is more of a bare bones recipe where a bit of tweaking here and there to your preference could make a really tasty and nutritious meal!Number of Servings: 1
Ingredients
-
1 cup jasmine rice
1 tbsp coconut oil
1/4 block tofu
3 tbsp soya sauce
1 tbsp fresh ginger
1 cup green beans
1 cup chopped fresh broccoli
1 clove garlic, chopped
1/2-1cup almonds (chopped, whole, however preferred)
1 tbsp chopped white onion
2 tbsp canola or sesame oil
Directions
1) Cut 1/4 of the block of tofu (I just eyeballed it), slice into strips or cubes and place in a ziploc bag. Add soya sauce and grated ginger to bag, seal and place in fridge. The longer you let it sit the better the flavour, but even 15min is fine.
2) Cook jasmine rice in 13/4-2 cups of water, add tbsp of coconut oil to the water while cooking.
3) In a frying pan or wok, heat up oil on medium heat. Put in garlic, onion and almonds; cook till fragrant and onion is slightly translucent. Add the green beans and broccoli, lower heat and cook till desired softness (about 5-10min)
4) Heat separate pan to high heat, put in tofu with soya sauce and ginger marinade. Keep eye on tofu, and flip it over to crisp all sides. This will take a short time, so pay attention to tofu so you don't burn it. Adding a little bit of oil to pan before putting in tofu may be helpful.
Serving Size: makes one serving (1 cup rice)
Number of Servings: 1
Recipe submitted by SparkPeople user KBOLT876.
2) Cook jasmine rice in 13/4-2 cups of water, add tbsp of coconut oil to the water while cooking.
3) In a frying pan or wok, heat up oil on medium heat. Put in garlic, onion and almonds; cook till fragrant and onion is slightly translucent. Add the green beans and broccoli, lower heat and cook till desired softness (about 5-10min)
4) Heat separate pan to high heat, put in tofu with soya sauce and ginger marinade. Keep eye on tofu, and flip it over to crisp all sides. This will take a short time, so pay attention to tofu so you don't burn it. Adding a little bit of oil to pan before putting in tofu may be helpful.
Serving Size: makes one serving (1 cup rice)
Number of Servings: 1
Recipe submitted by SparkPeople user KBOLT876.