Tofu Steak with Ginger-Soy Glaze

High in plant-based protein from tofu and edamame, this balanced meal provides long-lasting satiety with optimal carbohydrates and fat.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 500 g firm tofu, pressed and cut into thick steaks · 720 kcal in the whole recipe
• 80 g dry rice · 288 kcal in the whole recipe
• 400 g broccoli florets · 136 kcal in the whole recipe
• 100 g shelled edamame · 121 kcal in the whole recipe
• 4 tbsp (64 g) low-sodium soy sauce · 36 kcal in the whole recipe
• 2 tbsp (12 g) fresh ginger, grated · 10 kcal in the whole recipe
• 2 cloves (8 g) garlic, minced · 12 kcal in the whole recipe
• 1/2 tsp (3 g) sugar · 12 kcal in the whole recipe
• 1 tbsp (15 g) vinegar (as rice vinegar substitute) · 3 kcal in the whole recipe
• 1 tsp (5 g) cornstarch · 19 kcal in the whole recipe
• 1 tsp (4 g) sesame oil · 35 kcal in the whole recipe
• 1 tsp (5 g) canola oil · 45 kcal in the whole recipe
• 15 g green onion, chopped · 5 kcal in the whole recipe
• 1 tsp (4 g) sesame seeds · 25 kcal in the whole recipe

Method

1. Drain firm tofu, pat thoroughly dry with paper towels, and slice into 8 thick steaks; cook dry rice with water according to package instructions.

   

2. Steam broccoli florets and shelled edamame together over boiling water for about 5 minutes until tender-crisp.

   

3. Whisk soy sauce, grated ginger, minced garlic, sugar, vinegar, cornstarch, and 3 tablespoons of water in a small bowl until smooth.

   

4. Heat canola oil in a non-stick skillet over medium-high heat and sear tofu steaks for 3-4 minutes per side until golden brown.

   

5. Pour the sauce mixture into the skillet, glaze the tofu for 1-2 minutes until thick, drizzle with sesame oil, garnish with chopped green onion and sesame seeds, and serve hot with cooked rice, steamed broccoli, and edamame.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.