Lemon pepper fried tofu
4
| Prep | 15 min | |
| Cook | 15 min |
- Coles Brown Basmati Rice, 140 g, uncooked
- Vegetable liquid stock, low sodium, 2 cup(s)
- Baby corn, 125 g, halved lengthways
- Green beans, 200 g, baby, trimmed
- Snowpeas, 150 g, trimmed
- Sunflower oil, 1 tablespoon(s)
- Firm tofu, 680 g, sliced
- Lemon pepper seasoning, 1 tablespoon(s)
- Spring onion, 6 medium onion(s), white and green parts cut into 4cm lengths
- Lemon, 1 lemon(s), wedges, to serve
Method
Combine the rice and stock in a medium saucepan over high heat and bring to the boil. Immediately reduce the temperature to the lowest possible setting on the smallest stovetop element, then cover and simmer very gently for 15 minutes or until just tender and all the stock has been absorbed. Place the baby corn on top of the rice in the pan, followed by the beans, then the snowpeas. Remove from the heat, cover and leave to stand for 5 minutes.
Meanwhile, heat the sunflower oil in a large, deep non-stick frying pan over high heat. Season the tofu slices on all sides with the lemon pepper seasoning, then fry in the oil for 1-2 minutes or until heated through, crisp and golden. Add the spring onion and cook, tossing gently, for 1 minute or until just wilted.
Divide the rice and vegetables among serving bowls. Top with the tofu mixture and serve with lemon wedges.
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 |
| Bread & Cereals | 1 |
| Vegetables | 2 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Calories | 447 |
| Protein | 27.7 g |
| Total fat | 17.9 g |
| - Saturated fat | 2.5 g |
| Total carbohydrates | 37.7 g |
| - Total sugars | 6.1 g |
| Fibre | 10.3 g |
| Sodium | 401 mg |