Marinated courgette salad
Low fat and superhealthy.
Marinated tofu
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 2
Skip to ingredients
- 290g firm tofu
- 2 tbsp maple syrup
- 2 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 2 garlic clovesgrated
- ½ green chillifinely chopped
- 5 gingerpeeled and grated
- ½ tsp white pepper
- 2 tbsp vegetable oil
To serve
- coriander leaves
- 1 tbsp sesame seeds(optional)
Nutrition: Per serving
- kcal367
- fat23g
- saturates3g
- carbs18g
- sugars15g
- fibre4g
- protein20g
- salt2.26g
Method
step 1
Begin by thoroughly patting the tofu dry with kitchen paper. Wrap the tofu block in a clean tea towel, then put on a large plate with a lip. Put something heavy such as a frying pan on top, then weigh it down with something else that is heavy, like another pan or some tins. Leave for 15 mins.
step 2
Meanwhile, mix all the other ingredients together, except the vegetable oil, in a medium bowl. Once the tofu has been pressed, slice it into 2cm cubes. Toss the tofu in the marinade, then cover and leave for 30 mins in the fridge.
step 3
Heat the vegetable oil in a medium frying pan over a medium-high heat. Carefully lift the tofu into the oil, shaking off any excess marinade but reserve this for later.
step 4
Cook for 3-4 mins on each side, until golden and a little charred. Pour in the remaining marinade, bubble on high for 30 seconds, then transfer to a serving plate and garnish with coriander leaves and sesame seeds, if you like.
