I added a marinade inspired by chef René Ortiz to this tofu combo!
Nutritional info of one portion (not including marinade)…
| Energy (Kcal) | Carb. | Protein | Fat |
| 281kcal | 32.3g | 19.9g | 8g |
Approx. cost per portion: €1.88
| Ingredients | 1 portion | 8 portions |
| Broccoli | 110g | 880g |
| Rice, brown wholegrain (exchange for quinoa* if you’d like) | 100g | 800g (320g dry) |
| Spinach | 100g | 800g |
| Tofu, regular | 125g | 1000g |
| Balsamic vinegar | 30ml | 240ml |
| Soy sauce | 30ml | 240ml |
| Ginger | 2″ piece | 2 x 4″ pieces |
| Garlic | 1/2 clove | 4 cloves |
Method:
Put balsamic vinegar and soy sauce together in a big bowl. Chop the tofu up into whatever size you want. Add tofu to bowl of balsamic vinegar and soy sauce. Leave it there to marinate for at least 1 hour.
Start the brown rice cooking; get it to the simmer stage.
Start the spinach and broccoli cooking, however you wish; I steam them.
Mince garlic; grate ginger.
When tofu has been marinated: heat oil in a non-stick frying pan or pot. Add ginger and garlic and stirfry them until beginning to brown.
Drain tofu, reserving marinade.
Add tofu to frying-pan and cook for around 5–7 minutes.
Add the reserved marinade to the frying pan.
Hopefully your rice, spinach, and broccoli are cooked now; add them to the frying pan.
Let simmer until marinade is reduced.
*267g dry quinoa yields 800g cooked. Nutritional info of 1 portion with quinoa:
| Energy (Kcal) | Carb. | Protein | Fat |
| 256kcal | 23.1g | 21g | 8.8g |