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Baked Tofu 2 ways

Ingredients - serves 2

240g Firm Tofu

3 tablespoons of soy sauce

4 tablespoons of teriyaki sauce

150g baby mushrooms

80g frozen peas

85 wholegrain rice or 50g wholegrain rice noodles


Slice the tofu into 4. Marinade for 10 minutes in the soy and teriyaki. Pop the tofu on some tin foil or grease proof paper then onto a baking tray. Bake for 15-20 minutes at 180*. Meanwhile, fry off the mushrooms and peas in a separate pan with one cal oil spray and the left-over marinade. You can add another splash of sauces if you need to (if you'd like to increase the calories of this meal then use 12ml sesame oil).

Noodle option: cook the noodles as per packet instructions. Once ready pop into the pan and mix up. Then slice the tofu and place on top.

Rice option: add the rice to the pan 5 minutes before the tofu is ready and cook until soft.

(If you doing both options at the same time then simply plate the noodles up first and add the mushrooms and peas to your dish, then add the rice to remaining veg in the pan.)

Nutritional information

Approximate calories per serving: 477

C 67g

F 11.5g

P 27g

Fibre 6g

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