Honey Mustard Fried Tofu
Source: Spice it up! Spring 2020
Ingredients
Adjust Servings:
Marinade |
|
| 2 tablespoons olive oil | |
| 2 tablespoons honey | |
| 2 teaspoons Dijon mustard | |
| 2 teaspoons turmeric | |
| 2 teaspoons cumin | |
| 1 block firm tofu (454g), cut into cubes | |
| 1 teaspoon olive oil | |
| 2 cups broccoli cut in fleurets | |
| 1 cup red peppers cut into strips | |
| 2 tablespoons water | |
| 2 tablespoons white vinegar | |
| 150g rice noodles |
Nutrient Analysis | |||||||||||||||||||
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PER SERVING: RENAL EXCHANGE: | |||||||||||||||||||
| Calories | 359Kcal | ||||||||||||||||||
| Protein | 13g | ||||||||||||||||||
| Carbohydrates | 47g | ||||||||||||||||||
| Fibre | 2g | ||||||||||||||||||
| Total Fat | 14g | ||||||||||||||||||
| Saturated Fat | 2g | ||||||||||||||||||
| Cholesterol | 0mg | ||||||||||||||||||
| Sodium | 120mg | ||||||||||||||||||
| Potassium | 406mg | ||||||||||||||||||
| Phosphorus | 216mg | ||||||||||||||||||
Note: Marinades are the key to making tofu a tasty plant-based protein. The rule is: the longer you marinade the more flavour will be absorbed. You can marinade more than 6 hours without a problem but you can also marinade for just 15 minutes if you are in a rush. Unlike marinades for meat that need to be discarded there is no danger in using left over marinade as a sauce when using tofu.
Marinating: 6 hours
Honey Mustard Fried Tofu:
Downloadable/printer-friendly version
Ingredients
-
Marinade
-
2 tablespoons olive oil
-
2 tablespoons honey
-
2 teaspoons Dijon mustard
-
2 teaspoons turmeric
-
2 teaspoons cumin
-
1 block firm tofu (454g), cut into cubes
-
1 teaspoon olive oil
-
2 cups broccoli cut in fleurets
-
1 cup red peppers cut into strips
-
2 tablespoons water
-
2 tablespoons white vinegar
-
150g rice noodles
Preparation
|
1
Done
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In a medium-sized bowl or sealable plastic bag, mix the ingredients for the marinade. Add the tofu and refrigerate for a minimum of 6 hours or overnight. |
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2
Done
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In a non-stick frying pan, heat olive oil over medium heat. Take the tofu out of the marinade. Set marinade aside. Fry the tofu for 2 minutes on each side. |
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3
Done
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Transfer the tofu to a plate, brush the remaining marinade on the tofu and keep warm. |
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4
Done
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Keeping the heat on, add the broccoli, peppers, water and vinegar to the frying pan. Stir-fry the vegetables for three minutes or until the liquid has almost disappeared and the vegetables are cooked but still crunchy. Transfer to a plate and keep warm. |
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5
Done
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Prepare the noodles following the instructions on the package. |
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6
Done
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Serve the tofu with the vegetables and noodles and enjoy! |
