Serves: 6 | GI/GL: Balanced (varies by rice choice)
Ingredients
- 1 block firm tofu (~450 g), cubed
- 1–2 bunches Asian greens (baby bok choy or pak choy), roughly chopped
- 2 medium carrots (~200 g), thinly sliced or julienned
- 4 spring onions (white + light green parts only), sliced
- 2 garlic cloves, minced (optional; small amounts usually tolerated)
- 1 small handful parsley, chopped (~⅓ cup loosely packed)
- ½ tsp citric acid
- ½ cup canola oil (⅓ cup for marinade + 2 tbsp for cooking)
- 3 cups brown rice (uncooked, ~½ cup cooked per serve)
- Note: Can substitute with basmati white rice for a lighter, easier-to-digest option
Method
- Marinate tofu: Mix ⅓ cup oil, spring onions, garlic, parsley, citric acid, and pinch salt in a bowl. Add cubed tofu, toss to coat, and marinate 30–120 minutes.
- Cook rice: Prepare brown rice (or basmati if using) according to instructions.
- Cook tofu: Heat 2 tbsp oil in a large pan over medium heat. Add tofu (reserve some marinade and herbs). Fry, turning gently, until golden. Remove from pan.
- Cook vegetables: Add carrots, Asian greens, and reserved marinade to the pan. Stir-fry until carrots are tender and greens softened.
- Combine: Return tofu to pan and toss gently with vegetables.
- Serve: Spoon tofu–vegetable mix over rice. Garnish with parsley if desired.
Calories (approx. per serve)
- Tofu (75 g): ~90 kcal
- Oil absorbed (~1½ tbsp): ~180 kcal
- Brown rice (½ cup cooked): ~110 kcal
- Carrots + greens + herbs: ~50 kcal
Total per serve: ~430 kcal
Dietary Notes
- Migraine diet: Tofu safe when fresh (not fermented/aged). Garlic optional. Carrots safe. Asian greens = moderate salicylates but often tolerated.
- Food chemicals: moderate chemicals
- GL balance:
- Brown rice = moderate GI/GL, more fibre + nutrients → better for steady brain fuel.
- Basmati rice = slightly higher GI, but lighter and easier to digest → good on sensitive gut days.
- Overall load: Balanced when rice portion kept moderate (½ cup cooked).
Balanced Plate Notes
- Protein: Tofu (~9–10 g protein per serve).
- Carb: ½ cup brown rice (~GL 11) OR basmati (~GL 10).
- Vegetables: 1½–2 cups greens + carrots per serve.
- Net GL: ~10–12 → Balanced.
