15 Minute Lunch recipe: Tofu Teriyaki with Broccoli Rice

Trying to cut carbs, but not sacrifice comfort ? Healthista’s lunch queen Ony Anukem is back with a 15 minute Tofu Teriyaki with Broccoli Rice recipe to keep those rice cravings at bay

Rice has always been a go-to for me, it works well with a sauce, it’s great fried and even in a salad. However, since being diagnosed with PCOS (polycystic ovarian syndrome) a couple of years ago I have tried my hardest to follow a Low Glycemic diet (which basically means no or very little white rice). Whilst this was difficult for me initially with the help of brown rice, quinoa and other creative solutions I have found that my rice cravings have reduced greatly. One great replacement is grated broccoli, the taste obviously isn’t the same but with the right additions it makes for a delicious substitute – and it’s faster to make too.

Rice has always been a go-to for me, it works well with a sauce, it’s great fried and even in a salad.

Today’s recipe is Tofu Teriyaki with Broccoli Rice (if you are meat eater feel free to change it to chicken) – I created this recipe myself after dinner at the Hare & Tortiose in Ealing and I toyed around with it until I got it right. What I love the most is that it is so quick and easy and I can make it all in the morning before stepping out of the door for work.

Read More:Vietnamese noodle soup (chicken & egg)

Serves: 2

Prep Time: 10 minutes 

Cooking Time : 5 minutes

Ingredients:

Raw broccoli Tofu Teriyaki with Broccoli Rice Recipe, By Healthista.com

  • 14 cup tamari sauce (soy sauce is fine too).
  • 1 broccoli head.
  • 1 cup of tofu or chicken (cooked and sliced).
  • 1 cup water.
  • 12 teaspoon ground ginger.
  • 14 teaspoon garlic powder.
  • 5 tablespoons packed brown sugar.
  • 1 -2 tablespoon honey.
  • 2 tablespoons cornstarch.

Instructions: 

  1. Wash your broccoli and chop of the stem so you are just left with the head. If you don’t have a food processor, or you fancy a bit of elbow grease you can use a cheese grater to grate the broccoli. If you do have good processor, chop the broccoli into chunks and put it in the food processor till it is all finely chopped.
  2. Heat up a hob and put a saucepan with the cup of water on there and allow it boil.
  3. Now add the tamari sauce, ginger, garlic powder, brown sugar, honey and corn starch into the saucepan, mix it with a spoon and leave to simmer for 5 minutes.
  4. If the sauce is too thin you may want to add some more cornstarch, however if it is fine you can now add in your tofu or chicken and allow it to heat (alternatively add it in hot and then turn off the hob).
  5.  Now grab your grated broccoli, and put it in a microwave bowl and heat it for 2 mins (if you are taking it to work skip this step). If you don’t have a microwave, saute it in a hot pan with some oil spray.
  6. Dish your broccoli rice and add your tofu teriyaki and enjoy!

Read more: Falafel and Hummus Quesadillas

 

< Back

Also in this week’s magazine

Can't lose belly fat_ This trainer says your hormones could be to blame FEATURED
Weight Loss

Can’t lose belly fat? This trainer says your hormones could be to blame

Stubborn fat around the middle? Terry Fairclough explains how hormones, especially those associated with stress could be to blame

meal replacements featured
Weight Loss

5 best meal replacement shakes

Looking at all those empty shelves and thinking of alternative ways to feed yourself? Or worried about burning zero calories in your new self-isolation routine? One of these low calorie meal replacements might help

Healthy Recipes

5 easy vegan dinner recipes ready in 30 minutes or less

Bettina Campolucci Bordi's new book 7 Day Vegan Challenge combines budget friendly ingredients with big flavours an simple prep

11 body hacks this Instagram fitness star wants you to know FEATURED
Weight Loss

11 weight loss hacks this Instagram fitness star wants you to know – clue: they’re not what you think

We're obsessed with celebrity PT Svava Sigbertsdottir, so we asked for her favourite weight loss hacks - they're not only surprising, but seriously straight-talking

food-for-runners-FEATURED.jpg
Healthy Recipes

Training for a marathon? 5 healthy recipes to fuel your running

These healthy recipes from dietitian and superstar amateur runner Charlie Watson will power up your runs - they're easy too

collagen-FEATURED-image.jpg
Skin

Could the new collagen diet help you lose weight and get glowing skin?

Absolutely, says bestselling author Dr Josh Axe in his new book, The Collagen Diet

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top