Saturday, 22 August 2015

Marinated Tofu with Asian Greens & Rice

By Lucy Taylor (Accredited Practising Dietitian)



How tasty does this look? It is both vegan & vegetarian friendly too!
We also have a tasty scrambled tofu recipe too, click here if you haven't seen it yet!



Low FODMAP Marinated Tofu
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AUTHOR: Lucy Taylor
SERVES: 2
FODMAP LEVEL: serve per sitting is considered low FODMAP
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INGREDIENTS
·      200g firm tofu, cubed
·      Juice of 1 orange
·      1 tbsp (20mL) soy sauce
·      2 tsp sugar 
·      2 tsp minced fresh ginger (optional)
·      1 tsp corn flour
·      Cooking oil for frying
·      Two large handfuls of Asian greens
    Eg. bok choy or other low FODMAP vegetables*
·      Sesame seeds and a few drops of sesame oil to garnish

*Don't forget to check the Monash University Low FODMAP diet app for details of  serving sizes and suggestions for low FODMAP vegetables!


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METHOD
1.     Mix the orange juice, soy sauce, sugar and ginger in a container and add the cubed tofu. Place in the fridge to marinate for at least 2 hours (but not more than 12 hours)
2.   When you’re ready to cook the tofu, remove it from the marinade using a slotted spoon 
3.   Heat the oil in a frying pan or wok over high heat and add the tofu cubes. Fry until golden brown
4.     Add the corn flour to the reserved marinade liquid and stir it with a fork to dissolve the corn flour. Add it to the frying pan or wok, and continue cooking until the marinade creates a sauce. Add the greens and cook over high heat, stirring, until the greens are wilted
5.   Serve with rice and garnish with some sesame seeds (approximately 1 tsp per bowl) and a few drops of sesame oil for extra flavour
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NUTRITIONAL INFORMATION
NUTRITION INFORMATION (1 serve)
With rice
Energy total
Protein
Fat total
         - Saturated
Carbohydrate
Calcium
1,507.83KJ
3.21g
4.14g
0.45g
21.29g
410.88mg


NUTRITION INFORMATION (1 serve)
Without rice
Energy total
Protein
Fat total
         - Saturated
Carbohydrate
Calcium
1,310.58KJ
2.46g
4.14g
0.45g
10.79g
409.38mg




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