Honey and ginger tofu
Serves:
1
Time to make:
15 mins
Total cost:
$3.24 / $3.24 per serve
(at time of publication)
(at time of publication)
Health information:
High calcium
High fibre
High iron
Low fat
Low sodium
Vegetarian
Gluten-free
High protein
Instructions
Instructions and steps:
Step 1 Place honey and spread into a small bowl and microwave until spread is melted (about 10–15 seconds).
Step 2 Place tofu, honey mixture and ginger into a small bowl. Toss to coat. Cover and marinate for at least 4 hours.
Step 3 Spray a pan with oil. Cook frozen vegetables until just warm. Add fresh vegetables and kidney beans. Cook for 2–3 minutes, until heated through.
Step 4 Lower heat and add tofu and marinade. Cook until warmed. Serve with rice.
Note: for a gluten-free meal, check that the tofu is gluten-free.
HFG Tip
Double or quadruple the recipe to make dinner for 2 or 4.
About this Recipe
Photography: Ian Wallace
First Published:
May 2010
Rating:
No votes yet
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Full ingredient list:
- 2 teaspoons honey
- 1 teaspoon reduced-fat table spread
- 75g firm tofu, sliced (see note)
- 1 teaspoon thinly sliced ginger
- cooking oil spray
- 1/2 cup frozen stir-fry vegetables
- 1/4 red capsicum, sliced
- 2 spears asparagus, chopped
- 1/4 cup red kidney beans, rinsed
- 1 cup cooked rice, to serve
Nutritional information (per serve)
Energy:
1970kJ
Calories:
471cal
Protein:
19g
Fat:
9.9g
- saturated:
1.4g
Carbohydrates:
72g
- sugars:
17g
Dietary Fibre:
9.6g
Sodium:
410mg
Calcium:
298mg
Iron:
8mg
Nutrition information is given per serve
*NS: not specified
