Steamed Tofu, Broccoli and Rice

Recipe Type: 
Number of Servings: 
4
Energy: 
503 kcal
Protein: 
21 g
Calcium: 
269 mg
Vitamin D: 
0.00 IU
% Ca recommended daily intake: 
26.90%

This recipe is from the cookbook 'Bone Health: Fix it before it breaks' published by the Indian Society for Bone and Mineral Research

Ingredients
500 g
2 cups

1/2 cup
1 tbsp
2 tbsp
firm low fat or regular tofu
basmati rice
broccoli- 2 whole,cut into florets
vegetable broth
dry sherry (optional)
low salt soya sauce
1 tbsp


2 tbsp
1/2 tbsp
black bean sauce
fresh ginger- 1 inch piece, minced
garlic - 5 cloves, minced
brown sugar
chili flakes
(Stainless steel foil required)

 

Preparation
1 Steam rice and set aside.
2 In a large, shallow pan, set a rack over approximately 1 inch of boiling vegetable
broth, soya sauce, black bean sauce, sherry (optional), ginger, garlic, brown sugar and chili flakes.
3 Drain to tofu on kitchen towels and cut into rectangular pieces(1/2 by1/2 inches pieces).

4 Turn the tofu into the broth.
5 Remove and gently place the tofu onto the rack and cover the pan with foil.
6 Cover the pan with a foil and steam on high heat for 10minutes.
7 Remove the rack of tofu.
8 Add water to the broth to make it 1inch deep and add the broccoli. Cook for about 4 minutes, until it is tender and can be pierced comfortably.
9 Take out broccoli.
10 Serve rice in the bowls with the broth, broccoli and tofu.Add soya sauce for taste, if
required.

 

Recommendations: 
Key Nutrients: