- High in protein
- High in dietary fibre
- Vegetarian
- Vegan
- Healthier living
- Seafood free
- Shellfish free
- Sesame free
- Peanut free
- Nut free
- Lactose free
- Egg free
- Dairy free
Need dinner in a hurry? This quick crumbed tofu served with fried rice is delicious and ready in just 15 minutes.
- Serves4
- Cook time10 minutes
- Prep time5 minutes
Ingredients
- 300g firm tofu, tempeh or paneer, sliced
- 1/4 cup (60ml) hoisin, oyster or teriyaki sauce
- 2/3 cup (50g) Panko Crumbs, stale breadcrumbs or cornflake crumbs
- 300g your choice of thinly sliced stir-fry vegetables, fresh or frozen
- 450g leftover cooked rice or microwavable jasmine rice
Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.
Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.
Method
Step 1
Preheat oven to 200°C. Line a baking tray with baking paper. Combine the tofu, tempeh or paneer, and 1 tbs hoisin, oyster or teriyaki sauce in a bowl. Place the panko crumbs in a shallow bowl. Coat tofu, tempeh or paneer in panko crumbs. Place on the lined tray. Bake for 10 mins or until golden.
Step 2
Meanwhile, heat a greased wok or large frying pan over high heat. Add vegetables to the wok or pan and cook for 3 mins or until tender. Add the rice and remaining hoisin, oyster or teriyaki sauce and cook for 2 mins, stirring, or until heated through.
Step 3
Spoon the rice mixture onto a large serving platter. Top with tofu, tempeh or paneer..
Recipe tip
Waste wise: To use up leftover hoisin sauce, try making my Curtis chicken lettuce cups.
Nutrition Information
Per Serve
Energy: 2497kJ/597 Cals (29%)
Protein: 19g (38%)
Fat: 9g (11%)
Sat fat: 1g (4%)
Carb: 106g (34%)
Sugar: 7g (8%)
Fibre: 5g (17%)
Sodium: 487mg (24%)
