Chili-Glazed Tofu over Asparagus and Rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
39%
Chili-Glazed Tofu over Asparagus and Rice
45 min.
3
371kcal

Suggestions


If you're looking for a flavorful and satisfying dish that’s both nutritious and packed with vibrant flavors, look no further than this Chili-Glazed Tofu over Asparagus and Rice. This dish offers a delightful blend of spicy, savory, and umami flavors that will excite your taste buds. With crispy golden tofu, tender asparagus, and perfectly seasoned rice, it’s a harmonious combination of textures and tastes.

Not only is this recipe vegetarian and vegan, but it’s also gluten-free and dairy-free, making it an excellent choice for anyone with dietary restrictions or those simply seeking a healthy, plant-based meal. The tofu is seasoned with a spicy chili sauce and paired with a tangy soy-sesame glaze that infuses every bite with a burst of flavor. Meanwhile, the asparagus adds a fresh and slightly sweet crunch, making it the perfect vegetable companion to the tofu. The rice rounds out the dish with its comforting softness, ensuring every bite is filling and satisfying.

Ready in just 45 minutes, this dish is perfect for a quick yet delicious lunch or dinner. It’s not only easy to make but also a fantastic way to enjoy a plant-based meal that’s high in protein and fiber while being low in fat. Whether you’re a seasoned cook or new to the kitchen, this recipe will impress you with its simplicity and bold flavors. So, gather your ingredients and treat yourself to a wholesome, flavorful meal today!

Ingredients

  • pound asparagus chopped
  • 0.3 teaspoon pepper black
  • teaspoon bottled ginger minced
  • 0.8 cup carrots 
  • teaspoon chili sauce with garlic (such as ka·me) hot
  • teaspoon sesame oil dark
  • tablespoons soy sauce low-sodium
  • tablespoon vegetable oil; peanut oil preferred 
  • 3.5 ounce rice long-grain
  • tablespoons rice vinegar 
  • teaspoon salt divided
  • tablespoon sugar 
  • pound spicy tofu drained cut lengthwise into 9 pieces
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Bring 4 cups water to a boil in a 2-quart saucepan.
  2. Add bag of rice, submerging bag completely in water. Boil 10 minutes. Carefully remove bag from pan, leaving boiling water in pan.
  3. Add asparagus to pan; cook 1 minute.
  4. Drain.
  5. While rice cooks, heat peanut oil in a large nonstick skillet over medium-high heat.
  6. Combine sugar, vinegar, soy sauce, ginger, and chili sauce in a small bowl.
  7. Sprinkle tofu with 1/2 teaspoon salt and pepper.
  8. Add tofu to pan; cook 3 minutes on each side or until browned.
  9. Add soy sauce mixture; cook 20 seconds, stirring constantly.
  10. Remove from heat.
  11. Combine rice, asparagus, 1/2 teaspoon salt, carrot, and sesame oil.
  12. Serve tofu over rice.

Nutrition Facts

Calories371kcal
Protein21.72%
Fat31.47%
Carbs46.81%

Properties

Glycemic Index
107.37
Glycemic Load
20.99
Inflammation Score
-10
Nutrition Score
21.223043649093%

Flavonoids

Luteolin
0.04mg
Isorhamnetin
8.62mg
Kaempferol
2.18mg
Myricetin
0.01mg
Quercetin
21.2mg

Nutrients percent of daily need

Calories:370.81kcal
18.54%
Fat:13.2g
20.3%
Saturated Fat:1.87g
11.72%
Carbohydrates:44.17g
14.72%
Net Carbohydrates:38.27g
13.92%
Sugar:9.15g
10.17%
Cholesterol:0mg
0%
Sodium:1230.57mg
53.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.49g
40.99%
Vitamin A:6501.22IU
130.02%
Vitamin K:67.73µg
64.51%
Manganese:0.72mg
36.14%
Iron:5.61mg
31.15%
Calcium:260.27mg
26.03%
Fiber:5.9g
23.6%
Folate:92.4µg
23.1%
Copper:0.44mg
21.91%
Vitamin E:2.79mg
18.59%
Vitamin B1:0.27mg
17.79%
Vitamin B2:0.28mg
16.26%
Phosphorus:147.69mg
14.77%
Potassium:499.15mg
14.26%
Vitamin C:10.71mg
12.98%
Vitamin B6:0.26mg
12.94%
Vitamin B3:2.49mg
12.43%
Selenium:8.67µg
12.39%
Magnesium:45.12mg
11.28%
Zinc:1.38mg
9.23%
Vitamin B5:0.88mg
8.77%
Source:My Recipes