Informations supplémentaires
35 min.
|
576 kcal
|
easy
|
|
Printable version
1. Cook the brown rice
Bring a large pot of water to a boil. Pour in the rice and cook for about 25-30 minutes until tender. Drain.
2. Setup
Cut the tofu into small cubes. Cut the broccoli into small pieces. Chop the parsley. Grate the carrot or cut into a fine julienne. Mix the BBQ sauce with the maple syrup.
3. Cook the tofu
Mix the tofu with the cornstarch, salt and pepper. Heat a drizzle of oil in a skillet over medium-high heat. Cook the tofu cubes 6-8 minutes until they are colored and crispy. Add 3/4 of the BBQ sauce and cook for 1-2 minutes.
4. Cook the vegetables
Bring a small pot of water to a boil for step 5. Heat a drizzle of oil in a pan on medium-high. Cook the broccoli 2-3 minutes until lightly browned or more to your liking. Add salt and pepper.
5. Cook the edamame
Blanch the edamame in the pot of boiling water for 2-3 minutes. Drain.
6. Plate your dish
Serve the rice in a bowl and garnish with the tofu, vegetables, kimchi, the remaining sauce and parsley. Bon appétit!
300gTofu
140gBrown Rice
1unitBroccoli
120gEdamame
120gKimchi
120mlBBQ Sauce
20mlMaple Syrup
15gCornstarch
0.5unitFresh Italian Parsley
1unitCarrot(s)
What you need
pots, pans, strainer, tongs, bowl
576 kcal
Amount
% daily value
Amount
% daily value
carbohydrate
100g
33%
fat
11g
17%
cholesterol
0mg
fiber
7g
28%
protein
22g
saturated
1g
5%
sodium
607mg
25%
sugar
36g
trans
0g
vitaminA
0mg
vitaminC
0mg
iron
0mg
calcium
0mg
potassium
0mg