Honey Mustard Fried Tofu
Source: Spice it up! Spring 2020

  • Serves 4
  • Preparation Time: 15 minutes
  • Cooking Time: 15 minutes

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Ingredients

Adjust Servings:
Marinade
2 tablespoons olive oil
2 tablespoons honey
2 teaspoons Dijon mustard
2 teaspoons turmeric
2 teaspoons cumin
1 block firm tofu (454g), cut into cubes
1 teaspoon olive oil
2 cups broccoli cut in fleurets
1 cup red peppers cut into strips
2 tablespoons water
2 tablespoons white vinegar
150g rice noodles

Nutrient Analysis

PER SERVING:

1/4 of recipe


RENAL EXCHANGE:

2 Protein + 2 Starch + 1 1/2 Vegetables


Calories
359Kcal
Protein
13g
Carbohydrates
47g
Fibre
2g
Total Fat
14g
Saturated Fat
2g
Cholesterol
0mg
Sodium
120mg
Potassium
406mg
Phosphorus
216mg

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Note: Marinades are the key to making tofu a tasty plant-based protein. The rule is: the longer you marinade the more flavour will be absorbed. You can marinade more than 6 hours without a problem but you can also marinade for just 15 minutes if you are in a rush. Unlike marinades for meat that need to be discarded there is no danger in using left over marinade as a sauce when using tofu.

Marinating: 6 hours


Honey Mustard Fried Tofu:
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Ingredients

  • Marinade

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Preparation

1
Done

In a medium-sized bowl or sealable plastic bag, mix the ingredients for the marinade. Add the tofu and refrigerate for a minimum of 6 hours or overnight.

2
Done

In a non-stick frying pan, heat olive oil over medium heat. Take the tofu out of the marinade. Set marinade aside. Fry the tofu for 2 minutes on each side.

3
Done

Transfer the tofu to a plate, brush the remaining marinade on the tofu and keep warm.

4
Done

Keeping the heat on, add the broccoli, peppers, water and vinegar to the frying pan. Stir-fry the vegetables for three minutes or until the liquid has almost disappeared and the vegetables are cooked but still crunchy. Transfer to a plate and keep warm.

5
Done

Prepare the noodles following the instructions on the package.

6
Done

Serve the tofu with the vegetables and noodles and enjoy!

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Source: Spice it up! ISSN 1918-302X Spice it up!
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