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Fragrant Tofu & Teriyaki Veggies
New
Calorie Smart
Veggie
Fragrant Tofu & Teriyaki Veggies

with Garlic Rice & Crispy Shallots

20 min
Difficulty: 1/3
Japanese

Asian Marinated Tofu - jazz up your favourite stir-fries, curries and soups with this vegetarian-friendly protein that doesn't skimp on flavour! Marinated in soy sauce and Chinese five spice, this firm tofu delivers rich umami flavours with a gentle aromatic finish. *This recipe is under 650kcal per serving.*

Allergens

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

Utensils

Large Non-Stick Pan
Medium Pan
Lid

Tags

New
Aventureux
Calorie Smart
Veggie
Ingredients
Crispy Shallots

Crispy Shallots

1 packet

Garlic

Garlic

2

Coriander

Coriander

1 sachet

Jasmine rice

Jasmine rice

1 packet

Teriyaki sauce

Teriyaki sauce

1 packet

Broccoli

Broccoli

1

Carrot

Carrot

1

Soy sauce mix

Soy sauce mix

1 packet

Asian Marinated Tofu

Asian Marinated Tofu

200 g

Parsley

Parsley

1 packet

Olive oil

Olive oil

1 drizzle

Butter

Butter

20 g

Water

Water

1.25 cup

Preparation
1
Make the garlic rice

• Finely chop garlic. 
• In a medium saucepan, heat the butter with a dash of olive oil over medium heat.
• Cook half the garlic until fragrant,
1-2 minutes. Add jasmine rice, the water and a generous pinch of salt, stir, then bring to the boil.
• Reduce heat to low and cover with a lid. 
• Cook for 12 minutes, then remove from heat and keep covered until rice is tender and water is absorbed, 10-15 minutes.

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

2
Get prepped

• Meanwhile, thinly slice carrot into half-moons. 
• Cut broccoli into small florets, then roughly chop stalk.
• Cut Asian marinated tofu into 2cm chunks.

3
Cook the tofu

• In a large frying pan, heat a drizzle of olive oil over medium-high heat. 
• Cook tofu, tossing, until browned, 3-4 minutes. Transfer to a plate.

4
Cook the veggies

• Return frying pan to medium-high heat with a drizzle of olive oil.
• Cook carrot and broccoli, tossing, until tender, 6-7 minutes.
• Add remaining garlic and cook until fragrant, 1 minute.

5
Bring it all together

• Return tofu to the pan, then add teriyaki sauce, soy sauce mix and a splash of water. Toss to combine.

6
Finish & serve

• Divide garlic rice between bowls.
• Top rice with fragrant tofu and teriyaki veggies.
• Sprinkle over crispy shallots. 
• Garnish with torn coriander and parsley to 
serve. Enjoy!

Nutrition per serving

1630

kJ

Energy (kJ)

389

kcal

Calories

17.2

g

Fat

8

g

of which saturates

43.1

g

Carbohydrate

12.8

g

of which sugars

8

g

Dietary Fibre

11.6

g

Protein

0

mg

Cholesterol

1100

mg

Sodium

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