Tofu omelettes with soy dressing
SERVES 4 PREP 20 mins plus 20 mins marinating COOK 25 mins EASY V
100ml low-salt soy sauce
1 lime, juiced
4 garlic cloves
280g extra- irm tofu, drained
300g frozen broccoli
5g piece of ginger, peeled
½ red chilli, deseeded and inely chopped
1 tbsp honey
3 eggs
2 tsp vegetable oil
2 x 250g pouches brown basmati rice
1 Put 50ml of the soy sauce and half the lime juice in a shallow dish. Crush in 2 garlic cloves. Slice the tofu into four equal squares and add to the marinade. Cover and leave to marinate in the fridge for at least 20 mins, turning halfway through.
2 Meanwhile, fill a medium saucepan a quarter full with water, then put on a medium heat until it starts to simmer. Sit a colander over the pan, add the broccoli, cover and steam for 10 mins, or until tender. Meanwhile, grate the remaining garlic and the ginger into a small bowl. Stir in the remaining soy sauce and lime juice, the red chilli and honey. Set aside.
3 Drain the tofu and thoroughly pat dry. Whisk the eggs in a bowl with a pinch of salt.
4 Heat 1/2 tsp oil in a frying pan over a medium-high heat. Once hot, add a piece of the tofu to the pan and pour a quarter of the egg over it. Use a fish slice to push the egg towards the tofu – you should end up with a little eggy tofu square. Cook for 2-3 mins on each side until golden, carefully turning. Set aside, cover to keep warm and repeat with the remaining oil, tofu and egg.
Cook the rice following pack instructions. Serve the tofu omelettes with the rice, broccoli and a drizzle of the chilli dressing.
GOOD TO KNOW balanced • low cal • calcium • ibre • vit c • 1 of 5-a-day
PER SERVING 387 kcals • fat 14g • saturates 3g • carbs 39g • sugars 7g • ibre 8g • protein 23g • salt 1.6g