Tofu sushi bowls (for four)

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(3)
Lunch & Light Meals
4 peopleServes
4
Cook   25 min
  • Firm tofu, 450 g
  • Mirin, ¼ cup(s)
  • Soy sauce, salt reduced, 3 tablespoon(s), or tamari
  • Rice vinegar, 1 tablespoon(s), or rice wine vinegar
  • Honey, 1 teaspoon(s), low GI
  • Ginger, fresh, 2 teaspoon(s), grated
  • Sesame oil, 1 teaspoon(s)
  • Cucumber, 1 cucumber(s), sliced into sticks
  • Carrot, 1 medium carrot(s), peeled into ribbons
  • Avocado, 50 g, sliced
  • Seaweed, nori, dried, 2 sheet(s), sliced into ribbons (optional)
  • Sesame seeds, any type, 1 teaspoon(s), toasted
  • Pickled ginger, 1 tablespoon(s), (optional)
  • Edamame, frozen, prepared, 2 cup(s) (shelled)
  • SunRice Steamed Rice Quick Cups, Low GI White, 4 125g quick cup(s), or low GI brown rice quick cups

Method

Drain the tofu and then press between a few pieces of paper towel to remove any excess moisture. To ensure you get all the moisture out, you might like to put the tofu wrapped in paper towel between two heavy plates for 20 minutes.

Cut the tofu into small cubes (about 2 to 3 cm each).

To make the marinade: In a shallow bowl, whisk together the mirin, soy sauce, vinegar, honey, ginger and sesame oil, then add tofu cubes. Mix gently to coat the tofu and leave to marinate for 15 minutes.

Meanwhile, prepare the remaining sushi bowl ingredients (cucumber, carrot, avocado, nori, sesame seeds and ginger, if using.)

Remove the tofu from marinade, keeping the marinade liquid.

To assemble the bowls: Divide the cooked low GI rice, sliced cucumber, carrot ribbons, sliced avocado, edamame and tofu into four bowls. Drizzle the leftover marinade over the bowls. Top each of the bowls with the sliced nori and toasted sesame seeds and pickled ginger, if using.

TIP: For a cooked alternative, lightly pan fry the tofu for about ten minutes.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1.7
Bread & Cereals2
Vegetables1
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories553
Protein28 g
Total fat19.9 g
- Saturated fat3.5 g
Total carbohydrates61.5 g
- Total sugars10.3 g
Fibre11.7 g
Sodium728 mg

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