Teriyaki Tofu with Cabbage, Peas and Mushrooms

13 35 283
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 4
Teriyaki Tofu with Cabbage, Peas and Mushrooms
Health Highlights

Ingredients


1 cup shredded Red cabbage
1 cup Peas Shoots
1 cup Portobello mushroom (sliced)
1 package (1lb) Tofu, regular, extra firm
2 clove(s) Garlic (minced)
2 tbsp Teriyaki sauce
1 tbsp minced Ginger root
1 tbsp Soy sauce, low sodium
1/4 tsp Black pepper
1 tsp Cornstarch (Alternative thickeners: arrowroot or barley flour)
1 tbsp Water
1 stalk(s) Green onion (chopped)
2 cup White rice, long-grain, parboiled, cooked

Instructions


  1. Place greased rack in shallow pan or bamboo steamer in wok; pour in enough water to come about 1 inch (2.5 cm) below the rack. Cover and bring to boil; reduce heat to medium-high.
  2. Meanwhile, spread cabbage in a 9-inch (23 cm) pie plate; add pea shoots and mushroom slices. 
  3. Cut tofu vertically into 4 slices; place on mushrooms. 
  4. In a small bowl, whisk together garlic, teriyaki sauce, ginger, soy sauce, and pepper; drizzle over tofu.
  5. Place pie plate on rack in pan; cover and steam until the cabbage is tender, about 15 minutes.
  6. In a small saucepan, whisk cornstarch with water. Drain liquid from pie plate into saucepan; bring to boil over medium heat, whisking, until thickened, about 1 minute. Spoon over tofu. Sprinkle with green onion.
  7. Serve over a bed of parboiled rice.

Nutrition Facts

Per Portion

Calories 283
Calories from fat 55
Calories from saturated fat 7.4
Total Fat 6.1 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 1.4 g
Cholesterol 0
Sodium 540 mg
Potassium 559 mg
Total Carbohydrate 40 g
Dietary Fiber 3.9 g
Sugars 4.9 g
Protein 18.4 g

Dietary servings

Per Portion


Grain 1.0
Meat Alternative 0.8
Vegetables 1.4

Energy sources


Pygal0%380.2108824520969490.7502994713689354%453.51852108302126175.396612802512320%322.3516165852581211.794512388387126%325.7381890735959114.3174746585455654%20%26%AlcoholCarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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