Yaki Tofu with Tofu

Yaki Tofu with Tofu is a delightful Japanese dish that combines the rich flavors of marinated grilled tofu with a side of sautéed tofu and vegetables. This low-carb meal is both satisfying and nutritious, perfect for a light lunch.

Ingredients

• Firm Tofu - 300 grams
• Soy Sauce - 30 ml
• Mirin - 15 ml
• Sesame Oil - 10 ml
• Garlic - 2 cloves, minced
• Ginger - 1 tsp, grated
• Green Onions - 2, chopped
• Broccoli - 100 grams, cut into florets
• Bell Pepper - 1 medium, sliced
• Zucchini - 1 small, sliced
• Salt - to taste
• Black Pepper - to taste
• Sesame Seeds - 1 tbsp

Steps

1. Press the firm tofu for about 15 minutes to remove excess water, then cut it into 1 cm thick slices.
2. In a bowl, mix soy sauce, mirin, sesame oil, minced garlic, and grated ginger to create the marinade.
3. Marinate the sliced tofu in the mixture for at least 10 minutes.
4. Preheat a grill pan over medium heat and grill the marinated tofu slices for about 3-4 minutes on each side, until golden brown.
5. In a separate pan, heat a little sesame oil over medium heat and add the chopped green onions, broccoli, bell pepper, and zucchini.
6. Sauté the vegetables for about 5-7 minutes until they are tender but still crisp, seasoning with salt and black pepper to taste.
7. Serve the grilled tofu alongside the sautéed vegetables, garnished with sesame seeds.

Nutrition

• Calories: 330
• Protein: 24 g
• Carbs: 12 g
• Fiber: 4 g
• Sugar: 2 g
• Sodium: 680 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu, which supports muscle health.
• Low in carbohydrates, making it suitable for low-carb diets.

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