Chinese Broccoli (Gai Lan) and Silken Tofu with Rice
Serves 2
Prep: 5mins | Cook: 25mins
Total: 30mins
Ingredients you need:
♥ 375-450g Chinese broccoli, cut into 10cm length and halve any thick stems
♥ 2 tsp ginger, minced or julienned (4g)
♥ 1 clove garlic, sliced (2g)
♥ 2 straw spring onion, chopped (30g)
♥ 0.5 cup dry brown or basmati rice (100g) (≈1.5 cups cooked 212.5g)
♥ 2 tbs extra virgin olive oil (40mL)
♥ 3 tbs boiled water (48mL)
♥ 0.5 tbs Heartful Flavours 'Soi' Sauce Seasoning (4g)
♥ 1 tbs Heartful Flavours 'Oister' Sauce Seasoning (8g)
Choose your protein:
♥ 300g silken tofu and 1 egg, whisked
♥ Alternatives: 350g silken tofu OR 4 eggs, whisked OR 500g fish
(half the amount if choosing two proteins)
Create This in Easy Steps:
1. Mix 0.5 tbs Heartful Flavours 'Soi' Sauce Seasoning with 1 tbs boiled water, 0.5 tbs extra virgin olive oil, ginger and garlic. Rinse rice, add in protein source, mixed sauce and spring onion. Turn on the rice cooker.
2. Boil water in a large pot, adding 0.5 tbs extra virgin olive oil and Chinese broccoli. Cover and add more water if not fully submerged. Once boiling, flip the Chinese broccoli, cover and cook for 2-3 minutes (cook for a further 1-2 minutes for softer texture). Alternatively, microwave the Chinese broccoli on high for 4 minutes. Mix 1 tbs Heartful Flavours 'Oister' Sauce Seasoning with 2 tbs of boiled water and 1 tbs extra virgin olive oil. Drizzle the sauce over the Chinese broccoli.
3. Serve the Chinese broccoli with the silken tofu and rice.
Each Serve Gives You:
♥ 2.5-3 serves of vegetables
♥ 1 serve of meat/alternatives
♥ 1.5 serves of grains
The Australian Dietary Guidelines
Nutrition Information
Create this healthy Chinese Broccoli (Gai Lan) and Silken Tofu with Rice and 'Soi' Sauce and 'Oister' Sauce. Your heart and taste buds will thank you!
Check out our recipe video!
