Asian Garlic Tofu

  • Time: 20 minutes
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Brown rice, cooked - 3/4 cup (135 grams)(can replace with quinoa if intolerant to rice)
  • Olive oil - 1/2 tbsp (7 grams)
  • Tofu, unflavored, extra firm - 250 grams or about 9 ounces
  • Peas, frozen - 1 cup (134 grams)
  • Scallions - 1 stalk (15 grams)(or to taste)

INGREDIENTS FOR SAUCE:

  • Hoisin sauce - 2 tbsp (30 grams)
  • Soy sauce, low sodium - 1 tbsp (15 grams)
  • Garlic clove, minced - 2 medium (8 grams or 2 tsp minced)
  • Ginger root, minced - 1 tbsp (3 grams)
  • Sesame oil - 1 tbsp (5 grams)
  • Red chili flakes - 1/4 tsp (skip if sensitive to spicy food)
  • Water - 1 tbsp
  • All-purpose flour - 1 tsp

INSTRUCTIONS:

  1. Cook the rice if using uncooked.
  2. Mix all the sauce ingredients in a small bowl. Whisk until the flour is dissolved. Set aside.
  3. Cut to tofu into small cubes and microwave them for 2 minutes (drain any leftover liquid).
  4. Place a pan over medium heat. Once hot, add the olive oil and the tofu cubes. Cook for 1- 2 minutes on each side. Then reduce the heat to low and add the sauce. Gently coat the tofu with the sauce and let stand for 1-2 minutes.
  5. Unfreeze the peas in the microwave or by adding them to a pot with a bit of boiling water.
  6. Serve everything together and garnish with freshly chopped scallions. Enjoy!

*Note: Recipe is slightly spicy. Skip the red chili flakes to make it mild. Divide equally by the listed number of ingredients. Stays fresh in the refrigerator for 3-4 days.

NUTRITION FACTS per serving:

  • Calories 265
  • Protein 16 grams
  • Carbs 25 grams
  • Fat 11 grams
  • Fiber 4 grams
  • Sugar 6 grams
  • Iron 19% DV
  • Calcium 15% DV
  • Sodium 18% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Tofu is a great plant-based protein subsitute for meats. Tofu is soy-based so avoid if allergic to soy. Like with all soy products, always buy organic.

Tags: dairy-free, high-protein, vegan, vegetarian, plant-based, gastric sleeve, bariatric, vsg, diet, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.