Free Healthy Recipe - Marinated Tofu with Stir Fried Cabbage, Carrot & Bean Sprout Salad

Dairy free, Low carbohydrate, Low GI, Wheat Free

Copyright John Paul Urizar

It's a great source of complete protein but very bland unless you so something with it. Hard tofu, marinated in soy and honey has a delicious rich flavour, and satisfies as much as chicken marinated in the same ingredients. This is a very low maintenance meal that takes very little prep and cooking time once the marinating is over.

4 tbsp mugi miso
½ cup water
2 tbsp tamari
1½ tbsp honey
2 tbsp ginger, grated
500 grams hard tofu
4 cups cabbage, shredded
1 small red chilli, finely sliced
2 carrots grated
500 grams beansprouts

In a small bowl mix the miso, honey and ginger with the water until smooth. Cut the tofu into slices and boil in water until it starts to rise to the top of the water. Drain and blot dry.
Pour the miso paste over the tofu and set aside to marinate for as long as possible (overnight is best).

Preheat the oven to 180 degrees Celsius.

Remove the tofu from the marinade and retain the marinade for the vegetables.
Heat a grill pan and sear the tofu for 2 minutes each side taking care not to burn it. Transfer to an ovenproof dish and place in the oven for 10 minutes. While the tofu is in the oven, heat a wok with the sesame oil. Add the cabbage and chilli and stir fry for 2 minutes. Add in the grated carrot and sprouts and stir through the marinade. Cook for a further 2 minutes and serve with the tofu slices.

Note: Dark sesame oil has been pressed from toasted sesame seeds and has a nuttier flavour than light sesame oil. Available from health food stores and supermarkets.

Makes 4 servings

Scale recipe to serves

Prep Time: overnight
Cooking Time: 15 mins
Ready in: overnight + 15 mins

Suitable for:
Dinner, Lunch, Salad
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Nutritional Information - Per Serve
Kj 1315 kj
Calories 314 kcal
Fat 12.6 g
Saturated Fat 1.9 g
Total Carbohydrate 26.1 g
Total Protein 23.4 g
Fibre 12.6 g

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