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Brown Rice with Spicy Marinated Tofu and Chinese Broccoli

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    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!

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    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

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    Brown Rice with Spicy Marinated Tofu and Chinese Broccoli

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    Pear and Butternut Squash Salad with Ginger, Crispy Sage, and Hazelnuts

    Many flavours that complement pears—sage, ginger, maple syrup—also go well with butternut squash, so it makes sense to bring the two together. For this autumn salad, mixed greens are tossed with marinated squash ribbons that serve to dress the salad with spicy, gingery brightness. A juicy yet firm medium-sweet pear, such as red Anjou, works well here, and its vibrant red skin makes a pretty plate alongside butternut squash. The finishing touch is a sprinkling of crispy sage and maple syrup-toasted hazelnuts. Refrigerator tip Treat butternut squash ribbons as you would a dressing, keeping them in the refrigerator until ready to use. They will last a few days in the refrigerator, and you can have them on hand to dress small amounts of lettuce. If, rather than making one large salad, you want to serve individual amounts of this salad, just dress a few leaves with some ribbons; cut up pear and fry sage leaves as you serve.