Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze
1 serving of roasted brussels sprouts and crispy baked tofu with honey-sesame glaze contains 598 Calories. The macronutrient breakdown is 53% carbs, 29% fat, and 18% protein. This is a good source of protein (49% of your Daily Value), fiber (36% of your Daily Value), and potassium (27% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 20 minutes
- Cook Time
- 45 minutes
Ingredients
- Cornstarch
1 tbsp or 8g
- Honey
3 tbsp or 63g
- Rice wine vinegar
2 tbsp or 30g
- Flaxseed oil
2 tsp or 9g
Directions
- Prep work: Position your oven racks in the lower third and upper third of the oven. Preheat oven to 400 degrees F. Bring a large pot of water to boil for the rice. Rinse the rice in a fine mesh colander under running water and set aside.
- Drain the tofu and use your palms to gently squeeze out some of the water. Slice the tofu in half lengthwise so you have two one-inch thick slabs. Transfer the tofu to a plate lined with a lint-free tea towel or paper towels. Fold the towel over one tofu slab, then place the other slab on top. Top with more towel and place something heavy on top to help the tofu drain.
- Trim the nubby ends and any discolored leaves off the Brussels sprouts, then cut the sprouts in halves lengthwise. Toss the sprouts with a light, even layer of olive oil. On a large baking sheet, arrange the sprouts in an even layer, flat sides down, and sprinkle with sea salt.
- Transfer the drained tofu to a cutting board. Slice three long columns and five rows on each slab. Whisk together 1 tablespoon olive oil and soy sauce, then drizzle it over the tofu and toss to coat. Sprinkle 1 tablespoon cornstarch over the tofu, and toss the tofu until the starch is evenly incorporated (no powdery spots remaining). Arrange the tofu in an even layer on a baking sheet.
- To cook the rice: Once the water is boiling, add the rice. Let the rice boil for 30 minutes, then remove from heat and drain the rice. Transfer the drained rice back to the cooking pot and cover for 5 minutes. Remove lid, add a dash of sea salt and use a fork to fluff the rice. Set aside until you're ready to serve.
- To bake the sprouts and tofu: Transfer the pan of Brussels sprouts to the lower oven rack, and the pan of tofu to the top rack. Bake for 25 to 30 minutes, tossing the contents of each pan halfway through cooking, until the sprouts and tofu are deeply golden on the edges.
- To make the glaze: In a small saucepan, whisk together the glaze ingredients (start with 1 teaspoon chili garlic sauce or sriracha and add more to taste). Bring the glaze to a gentle boil over medium heat, stirring often and reducing heat as necessary, until the glaze is reduced by about half (about 10 minutes). Remove from heat.
- To toast the sesame seeds: Pour the sesame seeds into a small pan. Toast for about 4 to 5 minutes over medium-low heat, shaking the pan frequently to prevent burning, until the seeds are turning golden and starting to make popping noises.
- To assemble: Divide rice onto four plates. Top each plate with sprouts and tofu and drizzle with glaze. Finish each plate with a very generous sprinkling of sesame seeds and a small handful of chopped cilantro.
Nutrition Facts
For 1 serving of roasted brussels sprouts and crispy baked tofu with honey-sesame glaze (456g)
Nutrient | Value | %DV |
---|---|---|
Calories | 598 | |
Fats | 20g | 26% |
Saturated fats | 3g | 13% |
Trans fats | 0g | |
Cholesterol | 0mg | 0% |
Sodium | 4316mg | 188% |
Carbs | 84g | 30% |
Net carbs | 74g | |
Fiber | 10g | 36% |
Sugar | 17g | |
Protein | 28g | |
Calcium | 357mg | 36% |
Iron | 7mg | 89% |
Potassium | 1280mg | 27% |
Vitamin D | 0μg | 0% |
Vitamins and Minerals | ||
Alpha carotene | 10μg | |
Beta carotene | 786μg | |
Caffeine | 0mg | |
Choline | 46mg | 8% |
Copper | 1mg | 86% |
Fluoride | 1μg | |
Folate (B9) | 149μg | 37% |
Lycopene | 0μg | |
Magnesium | 248mg | 59% |
Manganese | 4mg | 192% |
Niacin | 6mg | 36% |
Pantothenic acid | 2mg | 42% |
Phosphorus | 564mg | 81% |
Retinol | 0μg | |
Riboflavin (B2) | 0.3mg | 25% |
Selenium | 20μg | 36% |
Theobromine | 0mg | |
Thiamine | 1mg | 46% |
Vitamin A IU | 1319IU | |
Vitamin A | 106μg | 12% |
Vitamin B12 | 0μg | 0% |
Vitamin B6 | 1mg | 70% |
Vitamin C | 195mg | 217% |
Vitamin D IU | 0IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0μg | |
Vitamin E | 3mg | 17% |
Vitamin K | 307μg | 256% |
Zinc | 4mg | 37% |
Sugars | ||
Sugar | 17g | |
Sucrose | 1g | |
Glucose | 9g | |
Fructose | 8g | |
Lactose | 0g | |
Maltose | 0.2g | |
Galactose | 1g | |
Starch | 0g | |
Fats | ||
Saturated fats | 3g | 13% |
Monounsaturated fats | 12g | |
Polyunsaturated fats | 5g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 0.3g | |
Alpha Linolenic Acid (ALA) | 1g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 2g | |
Aspartic acid | 2g | |
Cystine | 0.3g | |
Glutamic acid | 4g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 2g | |
Lysine | 1g | |
Methionine | 0.4g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.3g | |
Tyrosine | 1g | |
Valine | 1g |