Katsu Rice with Tofu and Tofu

Katsu Rice with Tofu and Tofu is a delightful low-carb Japanese-inspired dish featuring crispy tofu cutlets served over a bed of cauliflower rice. This satisfying meal brings together umami flavors and a hearty texture, perfect for a nutritious lunch.

Ingredients

• Firm tofu - 300 grams
• Cauliflower - 300 grams
• Soy sauce - 2 tablespoons
• Miso paste - 1 tablespoon
• Panko breadcrumbs - 50 grams
• Egg - 1 large
• Cornstarch - 2 tablespoons
• Sesame oil - 1 tablespoon
• Vegetable oil - for frying
• Green onions - 2 stalks, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Press the tofu to remove excess moisture for about 15 minutes, then cut into 1 cm thick slices.
2. In a bowl, mix soy sauce, miso paste, salt, and black pepper. Marinate tofu slices in the mixture for 10 minutes.
3. Prepare three bowls: one with cornstarch, one with the beaten egg, and one with panko breadcrumbs.
4. Coat each tofu slice in cornstarch, dip it in the egg, and then coat it with panko breadcrumbs.
5. Heat vegetable oil in a pan over medium heat and fry the tofu cutlets for about 3-4 minutes on each side until golden brown and crispy.
6. While the tofu is frying, cut the cauliflower into florets and pulse in a food processor until it resembles rice.
7. In another pan, heat sesame oil and sauté the cauliflower rice for 5-7 minutes until tender. Season with salt and black pepper.
8. Serve the crispy tofu cutlets over the cauliflower rice, garnished with chopped green onions.

Nutrition

• Calories: 360
• Protein: 24 g
• Carbs: 18 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 700 mg
• Cholesterol: 186 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 17 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• Low in carbs and high in fiber from cauliflower, promoting digestive health.

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