Tofu omelettes with soy dressing
- Nadine Brown
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Serves 4
Easy
Prep: 20 mins
Cook: 25 mins
plus 20 mins marinating
A star rating of 4.3 out of 5.3 ratingsRate
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Enjoy a tofu omelette for a balanced and low-calorie dinner. Serve with rice, broccoli and a drizzle of chilli dressing for an easy, flavourful midweek meal
Vegetarian
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Ingredients
Nutrition
Units:
MetricUS
-
100ml low-salt soy sauce
-
1 lime
juiced
-
4 garlic cloves
-
280g extra-firm tofu
drained
-
300g frozen broccoli
-
5g piece of ginger
peeled
-
½ red chilli
deseeded and finely chopped
-
1 tbsp honey
-
3 eggs
-
2 tsp vegetable oil
-
2 x 250g pouches brown basmati rice
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Nutrition: Per serving
-
kcal387
low
-
fat14g
-
saturates3g
-
carbs39g
-
sugars7g
-
fibre8g
high
-
protein23g
-
salt1.6g
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Method
-
step 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.
-
step 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.
-
step 3
Drain the tofu and thoroughly pat dry. Whisk the eggs in a bowl with a pinch of salt.
-
step 4
Heat ½ 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.
-
step 5
Cook the rice following pack instructions. Serve the tofu omelettes with the rice, broccoli and a drizzle of the
chilli dressing.
Recipe from Good Food magazine, July 2022
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A star rating of 4.3 out of 5.3 ratings
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