Brown Rice with Spicy Marinated Tofu and Chinese Broccoli
Timothy Hennessy, RHN, RNCP
Combining the fibre-rich benefits of a whole grain such as brown rice with tofu, a good source of protein, omega-3 fatty acids, and minerals, is a heart-smart combination. The marinade lends a spicy element of circulation-boosting chili and ginger that livens up this dish. Add in a portion of sesame seeds toasted in a pan (rich in cholesterol-lowering phytosterols) and your tastebuds will be as pleased as your heart!
Steamed gai lan (Chinese broccoli) with a splash of organic tamari sauce makes a wonderful complement to this dish.
12 oz (350 g) organic firm tofu, drained
1 in (2.5 cm) piece of fresh ginger, peeled and diced
1 Tbsp (15 mL) hot chili sauce
2 Tbsp (30 mL) tamari sauce
1 Tbsp (15 mL) sesame oil
2 bunches gai lan, washed, ends trimmed, thick part of stem peeled
1/4 cup (60 mL) sesame seeds, lightly toasted over medium heat until fragrant
1 cup (250 mL) cooked brown rice
Preheat oven to 350 F (180 C). Cut tofu into 1/2 inch (1.25 cm)cubes. Place in dish with ginger, chili sauce, and 1 Tbsp (15 mL) tamari; mix well and let sit for 15 minutes.
Place tofu on parchment paper-lined baking sheet and bake for 15 minutes, turning occasionally.
Bring pan of water to boil, place gai lan in steamer basket, and cook, covered, for 5 minutes until tender yet still crisp.
Stir toasted sesame seeds into rice. Divide among 4 plates and top with tofu and gai lan. Drizzle with remaining tamari sauce and serve.
Serves 4.
Each serving contains: 281 calories; 14 g protein; 16 g total fat (2 g sat. fat, 0 g trans fat);
25 g carbohydrates; 8 g fibre, 522 mg sodium
source: "Tasty Ticker-Friendly Food", alive #327, January 2010
