Grilled Tofu Bowl with BBQ Sauce

Informations supplémentaires

30 min. | 540 kcal | easy | Family, Vegetarian | Printable version

1. Setup Cut the cucumber, pickle and tomato into small cubes. Drain and rinse the corn. Thinly slice the green onion. Cut one tofu rectangle per person. Trim the tofu to resemble a chicken breast, if you want! Then make small shallow cuts on the top so that the tofu absorbs the seasoning.

2. Season the tofu In a bowl, mix the BBQ sauce with the mustard. Place the tofu in a bowl with the spices, half of the BBQ sauce and a drizzle of oil. Mix well. Let marinate for a few minutes.

3. Cook the rice Rinse the rice. Bring a pot of water with 310 ^2P | 430 ^3P ml of water to a boil. Pour in the rice, cover and cook over low heat for 10-12 minutes.

4. Cook the tofu Heat a grill pan or regular skillet over medium heat. Cook the tofu 4-5 minutes on each side until browned.

5. Plate your dish Serve the rice in a bowl and top with the tofu, vegetables, fried onions, green onion and remaining BBQ sauce. Bon appétit!

300gTofu

120mlBBQ Sauce

8mlBBQ Spice Mix

140gBasmati Rice

1unitTomato(es)

1unitLebanese Cucumber(s)

199mlCorn Kernels

20gFried Onions

2unitGreen Onion(s)

1unitDill Pickles

15mlMustard

What you need

540 kcal

Amount

% daily value

Amount

% daily value

carbohydrate 98g

33%

fat 8g

12%

cholesterol 0mg

fiber 5g

20%

protein 20g

saturated 2g

10%

sodium 1041mg

43%

sugar 25g

trans 0g

vitaminA 0mg

vitaminC 0mg

iron 0mg

calcium 0mg

potassium 0mg