My Favourite Tofu Recipe

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My Favourite Tofu Recipe
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Ingredients
15
Count
Nutrition
503
Calories
Total time
50
Minutes
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Ingredients:

Directions:

  1. Soak rice in water, set aside.
  2. Cut tofu in 4 slices.
  3. Place in between a few layers of paper towel, add weight on top.
  4. Meanwhile, mix ingredients for marinade (oil, vinegar, soya sauce, syrup, and garlic) in an airtight container.
  5. Remove paper towels and, using a fork, gently poke both sides of the tofu slices.
  6. Cut tofu into cubes.
  7. Place in container with marinade, secure cover, and give it a good shake.
  8. Set aside until ready to cook, giving it a shake once in a while.
  9. In a large 2L glass measuring cup (or other microwave-safe container), bring vegetable broth to a boil in the microwave on maximum heat.
  10. Drain rice.
  11. Add onion, garlic, and rice to the vegetable broth.
  12. Cover tightly with plastic wrap.
  13. Return to microwave and cook 40 minutes at power level 7, stirring once.
  14. CAUTION: Be very careful to not get burnt by steam when removing plastic wrap.
  15. NOTE: Cooking time will vary depending on the variety of rice and the power of your microwave.
  16. Preheat a frying pan, using whatever amount of fat your pan generally needs (mine requires none), add vegetables. Reduce heat to medium-high.
  17. When vegetables are cooked, set aside.
  18. Drain tofu (keeping excess marinade).
  19. In preheated frying pan, cook tofu until browned and crunchy.
  20. When rice is cooked, stir in extra marinade.
  21. Add vegetables and tofu.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 502.58 Kcal (2104 kJ)
Calories from fat 216.37 Kcal
% Daily Value*
Total Fat 24.04g 37%
Cholesterol 1.23mg 0%
Sodium 1174.44mg 49%
Potassium 707.48mg 15%
Total Carbs 60.78g 20%
Sugars 14.67g 59%
Dietary Fiber 5.35g 21%
Protein 13.9g 28%
Vitamin C 40.8mg 68%
Vitamin A 0.4mg 12%
Iron 10.3mg 57%
Calcium 162.4mg 16%
Amount Per 100 g
Calories 131.25 Kcal (550 kJ)
Calories from fat 56.5 Kcal
% Daily Value*
Total Fat 6.28g 37%
Cholesterol 0.32mg 0%
Sodium 306.7mg 49%
Potassium 184.76mg 15%
Total Carbs 15.87g 20%
Sugars 3.83g 59%
Dietary Fiber 1.4g 21%
Protein 3.63g 28%
Vitamin C 10.7mg 68%
Vitamin A 0.1mg 12%
Iron 2.7mg 57%
Calcium 42.4mg 16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 11.3
    Points
  • 14
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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