🟨 ⚠️Marinated Tofu And Asian Greens (gf)(df)

Serves: 6 | GI/GL: Balanced

Ingredients

• 1 block firm plain tofu (~450 g) (must be fresh for low Amine/ histamine)
• 1–2 bunches Asian greens (baby bok choy or pak choy, roughly chopped) (S)
• 4 spring onions (white and light green parts only), sliced
• 2 garlic cloves, minced (optional, small amounts often 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 per serve once cooked)

Method

1. Marinate tofu: Mix ⅓ cup oil, spring onions, garlic, parsley, citric acid, and pinch of salt in a bowl. Cut tofu into strips, coat in marinade, and rest 30 minutes (or up to 2 hours).
2. Cook rice: Prepare brown rice using preferred method.
3. Cook tofu: Heat 2 tbsp oil in a large frypan over medium heat. Add tofu, reserving half the marinade and herbs. Cook until golden brown on all sides. Remove from pan.
4. Cook greens: Add Asian greens and reserved marinade to the pan. Stir-fry until softened.
5. Combine: Return tofu to the pan, toss gently with greens.
6. Serve: Plate tofu and greens over brown rice. Garnish with fresh parsley if desired.

Calories (approx. per serve)

• Tofu (75 g): ~90 kcal
• Oil (~1½ tbsp absorbed per serve): ~180 kcal
• Brown rice (½ cup cooked): ~110 kcal
• Asian greens + spring onions + herbs: ~30 kcal
   Total per serve: ~410–420 kcal

Print Recipe

Marinated Tofu and Asian Greens

Serves: 6

Ingredients

• Marinated Tofu and Asian Greens
• (Serves 6)
• 1 block of firm tofu (approx 450g)
• 1 - 2 bunches of asian greens ( baby bok choy or pak choy or one bunch of each) roughly chopped. Using 2 bunches will easily give you 6 serves, but if you only use one you may only get 4 serves
• 4 spring onions (white and light green parts only), sliced
• 2 garlic cloves, minced
• 1 small handful parsley, roughly chopped (approx 1/3 cup loosely packed)
• 1/2 tsp citric acid
• 1/2 cup canola oil
• 3 cups brown rice

Instructions

1

To make the marinade combine 1/3 cup oil, spring onions, garlic, parsley, citric acid and a generous pinch of salt in a large bowl

2

Cut tofu into short strips and place in bowl with the marinade, mixing to ensure all pieces are coated. Allow to marinade for at least 30 minutes, but ideally a couple of hours

3

Once the tofu has marinated, cook brown rice according to your preferred method

4

Heat 2 tbsp oil in a large frypan over medium heat. Add the tofu, reserving at least half of the marinade and as much of the spring onions and parsley as possible (as they cook much faster than tofu). Cook, turning as needed, until the tofu is golden brown.

5

Remove the tofu from the pan and put aside.

6

Add the chopped asian greens and remaining marinade to the pan, cooking until the greens have softened.

7

Return the tofu to the pan and mix to combine

8

Serve the tofu and greens on top of the cooked brown rice and optionally garnish with fresh parsley

Nutrition

• 400 approx Calories

Notes

Recipe by Alex and Liam Tip: if you are sharing this meal with people who do not have food chemical sensitivities they may like to add harissa paste (or another form of chilli) and soy sauce to their portions