Teriyaki Tofu with Japanese Vegetables
Makes 4 cups (1 L)
Native to Japan, teriyaki sauce strikes a balance between sweet and salty. It is a once-in-a-while sauce, as it can be high in sodium. Served over a bed of whole-grain rice or your favourite noodles, this recipe makes for a fully satisfying and attractive meal. The tofu and vegetables are good sources of iron and the vitamin C in the red peppers substantially improves iron absorption.
1 tablespoon (15 mL) coconut or olive oil
1/2 onion, diced
1 clove garlic, minced
1 tablespoon (15 mL) minced ginger
1 cup (250 mL) diced daikon radish
1 cup (250 mL) diced sweet potato
1 cup (250 mL) diced carrots
1 cup (250 mL) diced red or green bell peppers
1 cup (250 mL) diced firm tofu
3/4 cup (185 mL) Teriyaki Sauce or commercial brand
2 tablespoons (30 mL) chopped fresh cilantro or parsley
Heat the oil in a large skillet over medium heat and cook the onion for 3 to 5 minutes until translucent. Add garlic, ginger, radish, sweet potato, carrots, peppers, and tofu and cook for 5 minutes, stirring frequently. Stir in teriyaki sauce; cover, reduce heat, and cook for 3 minutes. Adjust the seasoning, garnish with cilantro, and serve.
Per cup (250 mL): calories: 255, protein: 10 g, fat: 8 g, carbohydrate: 34 g (20 g from sugar), dietary fibre: 4 g, calcium: 349 mg, iron: 6 mg, magnesium: 56 mg, phosphorus: 148 mg, potassium: 557 mg, sodium: 584 mg, zinc: 1 mg, thiamin: 0.2 mg, riboflavin: 0.2 mg, niacin: 4 mg, vitamin B6: 0.3 mg, folate: 41 mcg, pantothenic acid: 0.7 mg, vitamin B12: 0 mcg, vitamin A: 595 mcg, vitamin C: 83 mg, vitamin E: 1 mg, omega-6 fatty acids: 2 g, omega-3 fatty acids: 0.3 g
Percentage of calories from protein 15%, fat 25%, carbohydrate 51%, alcohol (from Teriyaki Sauce) 9%
