Yaki Tofu with Miso

Yaki Tofu with Miso is a delightful Japanese dish featuring pan-seared tofu glazed with a rich miso sauce, served with sautéed vegetables. This low-carb meal is both satisfying and packed with umami flavors, perfect for a healthy lunch.

Ingredients

• Firm tofu - 300 grams
• Miso paste - 2 tablespoons
• Soy sauce - 1 tablespoon
• Mirin - 1 tablespoon
• Sesame oil - 1 tablespoon
• Green onions - 2 stalks, chopped
• Red bell pepper - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated

Steps

1. Press the firm tofu between two plates to remove excess moisture for about 15 minutes.
2. Cut the tofu into cubes or slices, depending on your preference.
3. In a small bowl, mix miso paste, soy sauce, mirin, sesame oil, garlic, and ginger to create the marinade.
4. In a non-stick skillet over medium heat, add a little sesame oil and sauté the red bell pepper and zucchini for about 5 minutes until slightly tender.
5. Remove the sautéed vegetables from the skillet and set aside.
6. In the same skillet, add more sesame oil if necessary, and place the tofu pieces. Cook for about 3-4 minutes on each side until golden brown.
7. Once the tofu is browned, pour the miso marinade over the tofu, cooking for an additional 2-3 minutes until the sauce thickens slightly.
8. Add the sautéed vegetables back to the skillet, gently mixing to combine everything.
9. Serve hot, garnished with chopped green onions.

Nutrition

• Calories: 320
• Protein: 20 g
• Carbs: 12 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 22 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 carbohydrates, making it suitable for low-carb diets.

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