Quick & EasyMarvellous Meatless MealNo Egg Breakfast
Tofu is an adaptable source of protein that can suit many tastes. Made from soybeans, tofu becomes a complementary protein when combined with grains such as rice and vegetables. Its neutral flavour lends itself to countless methods of preparation. Excellent for marinating, it absorbs flavours very well. On top of all this, tofu is inexpensive and versatile.
|tofu, firm, light||300 g|
|maple syrup||3 tbsp|
|butter, dairy-free / nuttelex||1 tsp|
|ginger, fresh, grated, finely chopped||1 tbsp|
|tamari sauce, gluten free, vegan||3 tbsp|
|capsicum, red, fresh, deseeded, sliced||1|
|onions, brown, fresh, sliced||1|
|spring onions, fresh, finely sliced||2|
|canola oil cooking spray|
Preparing tofu: Drain as much liquid as possible before removing tofu from the package. Cut tofu block into slabs, or ‘strips’. Press each slab/strip with paper towels until very little moisture comes out.
Marinating Tofu: Combine maple syrup, tamari sauce, and butter into a small bowl and microwave until melted (10-15 seconds only). Alternatively, heat in a saucepan on the stovetop. Place tofu, melted maple syrup mixture, and ginger into a small bowl or container. Cover and toss well to coat the tofu. Refrigerate for 2-3 hours prior to cooking. The will enable the tofu to absorb the marinade.
Spray with oil and heat a frypan over medium-high heat. Add onion and capsicum and cook for 3-4 minutes until softened and onions have caramelized. Reduce heat then add tofu and marinade. Stir through well and cook for a further 2-3 minutes. When ready to serve, plate up and garnish with spring onions.
|Calories (per serving)||177|