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Japanese-Style Tofu & Baby Broccoli
Japanese-Style Tofu & Baby Broccoli

with Garlic Rice & Creamy Sesame Dressing

20 min
Difficulty: 1/3
Japanese

Complete with crisp and colourful garlic-soy veggies, and a bed of fragrant jasmine rice to soak up all the beautiful flavours, tofu fans will be all for this seared tofu bowl.

Allergens

Milk
Peanuts
May contain traces of allergens
Wheat
Soy
Sesame
Eggs
Gluten

Utensils

Large Non-Stick Pan
Lid
Medium Pan

Tags

Healthy
Over 30g protein
Pan-asian-plates
Vegetarian
Noodle-stir-fry
Ingredients
Asian greens

Asian greens

1 packet

Jasmine rice

Jasmine rice

1 packet

Japanese tofu

Japanese tofu

1

Sesame dressing

Sesame dressing

1 packet

Brown onion

Brown onion

1

Baby broccoli

Baby broccoli

1

Garlic

Garlic

3

Preparation
1
Cook the garlic rice

• Finely chop garlic.
• In a medium saucepan, heat a dash of olive oil over 
medium heat. Cook half the garlic until fragrant, 
1-2 minutes.
• Add the water and a generous pinch of salt and 
bring to the boil. Add jasmine rice. Stir, cover with 
a lid and reduce heat to low. Cook for 10 minutes, 
then remove from heat and keep covered until rice is 
tender and water is absorbed, 10 minutes.


TIP: The rice will finish cooking in its own steam, so 
don’t peek! 

2
Prep the veggies

• While rice is cooking, trim baby broccoli and cut 
into thirds. 
• Roughly chop Asian greens.
• Thinly slice brown onion (see ingredients). 

• Cut plain tofu (see ingredients) into 2cm chunks.

 

3
Cook the veggies

• In a large frying pan, heat a drizzle of olive oil over 
medium-high heat.
• Cook baby broccoli and onion, tossing, until tender, 
4-5 minutes

4
Flavour the veggies

• To the frying pan, add Asian greens, remaining 
garlic and the soy sauce. Cook until fragrant and 
wilted, 1-2 minutes.
• Season to taste with salt and pepper. Transfer 
veggies to a plate. Cover to keep warm. 

5
Cook the tofu

• Return pan to medium-high heat with a drizzle of olive oil.

• When the oil is hot, cook tofu, turning occasionally, 4-5 minutes.

6
Finish & serve

• Divide Japanese-style tofu, veggies and 
garlic rice between plates. 
• Drizzle with sesame dressing to serve. Enjoy! 

Nutrition per serving

557

kcal

Calories

2330

kJ

Energy (kJ)

17.7

g

Fat

3.1

g

of which saturates

72.3

g

Carbohydrate

9.8

g

of which sugars

24.1

g

Dietary Fibre

23.9

g

Protein

0

mg

Cholesterol

719

mg

Sodium

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