Yaki Tofu

Yaki Tofu is a deliciously grilled Japanese breakfast dish that features crispy, savory tofu paired with traditional seasonings. This high-protein meal is not only satisfying but also a perfect way to start the day with a boost of energy.

Ingredients

• Firm tofu - 300 grams
• Soy sauce - 3 tablespoons
• Mirin - 2 tablespoons
• Sesame oil - 1 tablespoon
• Green onions - 2 stalks, chopped
• Sesame seeds - 1 tablespoon, toasted
• Nori seaweed - 1 sheet, cut into strips
• Cooked brown rice - 200 grams

Steps

1. Drain the firm tofu and press it between paper towels to remove excess moisture for about 10 minutes.
2. Cut the tofu into rectangular slices, approximately 1.5 cm thick.
3. In a shallow dish, mix the soy sauce and mirin. Marinate the tofu slices in this mixture for at least 5 minutes.
4. Heat the sesame oil in a non-stick skillet over medium heat. Once hot, add the marinated tofu slices to the skillet.
5. Cook the tofu for about 3-4 minutes on each side until golden brown and crispy.
6. Remove the tofu from the skillet and place it on a serving plate.
7. Sprinkle the chopped green onions and toasted sesame seeds over the tofu.
8. Serve the yaki tofu with strips of nori seaweed and cooked brown rice on the side.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 40 g
• Fiber: 5 g
• Sugar: 1 g
• Sodium: 690 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• High in protein, helping to build and repair tissues.
• Rich in antioxidants from the soy and sesame seeds, promoting overall health.

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