• Elliott

Char Siu Tofu with Vegan Fried Rice



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This recipe is part of my "calorie counting 101" selection. Calorie counting WILL provide the best results, whatever your weight management goal. Whilst there are many apps available to make this process easy, I've decided to make things even easier for myself (and for you, of course). Why? Because I'm busy (possibly just lazy, you decide). How? Well, that's simple. I'm providing a selection of ≈500 kcal meals and ≈100 kcal snacks, because maths was never my strong point but I can just about manage simple arithmetic using 1's and 5's.




Macronutrient Breakdown


Energy ≈ 521 kcals

Fat ≈ 18 g

Of Which Saturates ≈ 3 g

Carbohydrate ≈ 61 g

Of Which Sugars ≈ 8 g

Fibre ≈ 6 g

Protein ≈ 26 g

Non-discretionary salt ≈ 1.7 g




Micronutrient Highlights


High in Chloride

High in Calcium

High in Manganese

Source of Vitamin C

Source of Copper

Source of Phosphorus




Ingredients


200g Tofu, Firm

130g Rice Basmati, Raw

80g Baby Corn, Fresh

80g Mangetout, Fresh

20g Spring Onions

12g Chilli Peppers

5g Fresh ginger

2 Garlic cloves

1 Tbsp Char Siu Sauce

1 Tbsp Ground nut oil

2 tsp Low salt soy sauce

2 tsp Toasted sesame oil

2 tsp sesame seeds

1 tsp Rice Vinegar




Prep


  1. Place the block tofu between two sheets of kitchen towel and weight down with a chopping board for 10 minutes to release some of the water.

  2. Add the rice to a separate small saucepan with 200 mL of water and soak for 10 minutes.

  3. Slice half the block tofu into large strips and set the remaining half aside for later.

  4. Mix the sesame seeds into the Char Siu sauce.

  5. Brush the Tofu strips with the Char Siu sauce mixture and put onto an oiled baking sheet.

  6. Mix the soy sauce, sesame oil and rice vinegar together in a separate small bowl.

  7. Slice the baby corn and half the spring onions into disks.

  8. Finely dice the ginger, chilli and garlic and scramble together with the remaining tofu, in a bowl, using a fork.

  9. Preheat the grill and a hob/frying pan to a high heat.




Cook


  1. Bring the rice to boil then immediately reduce to a low-medium heat and simmer until all of the water has been evaporated (roughly 10 minutes) but be careful not to burn.

  2. Place the Char Siu tofu strips under the grill for 12 minutes (turn halfway) until turning golden and crisp on both sides.

  3. Add the ground nut oil to the frying pan and allow to heat for a moment. Add the baby corn and mangetout to the frying pan and stir fry until softened.

  4. Add the scrambled tofu mixture to the pan, with the spring onion discs and stir fry for a further 2-3 minutes.

  5. Add the cooked rice to the pan, along with the soy sauce/ sesame oil mixture and stir fry for a final 1-2 minutes.

  6. Serve 2 equal portions of the fried rice topped with tofu strips and garnish, using the remaining onion.


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