
Hoisin Tofu, Broccoli and Super Grain Salad
Blood Sugar: 14Servings: 1Preparation Time: 10minMeal Category: Lunch
Micronutrients:CalciumMagnesiumFolate
Macronutrients per 100g
Energy
146kcal
Sugar
3g
Fat
3g
Fiber
3g
Sat fat
0g
Protein
7g
Carbs
25g
Sodium
108mg
Ingredients
- 80g / 2.82oz diced Firm tofu
- 1 tbsp Hoisin Dressing
- 50g / 1.76oz Baby spinach
- 125g / 4.41oz microwavable Wholegrain rice and grains mix
- 60g / 2.12oz Broccoli florets
- 35g / 1.23oz Sliced snow peas
- 60g / 2.12oz Bean sprouts
- 1 tbsp Pickled ginger
- 2 tsp chopped Peanuts
- 1/2 cup Coriander leaves
- 1/4 cup torn Mint leaves
- 1 wedge Lime
Preparation
- Toss 80g / 2.82oz diced firm tofu in 1 tbsp Hoisin Dressing.
- Put 50g / 1.76oz baby spinach in a lunch container or jar.
- Heat 125g / 4.41oz microwavable wholegrain rice and grains mix as per packet instructions, allow to cool, then place on the spinach.
- Microwave 60g / 2.12oz broccoli florets with water on High for 2 minutes, cool under cold water, drain, and place on the rice mix.
- Layer the remaining ingredients: 35g / 1.23oz sliced snow peas, 60g / 2.12oz bean sprouts, 1 tbsp pickled ginger, 2 tsp chopped peanuts, 1/2 cup coriander leaves, and 1/4 cup torn mint leaves.
- Top with the marinated tofu and serve with 1 wedge lime.
Micronutrients % of RDI
Iron
2% of RDI
Magnesium
74% of RDI
Vitamin C
19% of RDI
Omega 3
0% of RDI
Vitamin A
67% of RDI
Calcium
99% of RDI
Folate
70% of RDI
Good to know
You can substitute the Hoisin Dressing with a store-bought Japanese sesame dressing for a different flavor.
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