Marinade tofu with vegetables
The microwave is ideal for making quick
marinades. Tofu benefits greatly from being marinaded as it acts like
blotting papper, soaking up all the flavors of the marinade
ingredients. Use firm or regular tofu which slices easily and does not
fall apart during cooking.
INGREDIENTS
-
225g (8 oz) firm tofu, cut into 2.5cm (1
in) squares
-
For the marinade
-
75ml (3 fl oz) red wine
-
30ml ( 2 tbsp) shoyu
-
15ml (1 tbsp) concentrated apple juice
-
15ml (1 tbsp) mild mustard powder
-
2.5ml (1/2 tsp) chopped fresh rosemary
-
2.5ml (1/2 tsp) chopped fresh sage
-
1 clove garlic, crushed
-
For the vegetable accompaniment
-
15ml (1 tbsp) sunflower oil
-
350g (12 oz) leeks, cut into chunks
-
225g (8 oz) broccoli, divided into
florets
-
100g (4 oz) turnips, cut into julienne
strips
-
100g (4 oz) carrots, cut into julienne
strips
-
Salt and black pepper
Method
-
Mix the marinade ingredients together in
a shallow dish. Add the tofu, baste well, cover and cook for 3 mins,
600W (21/2 mins, 700W; 31/2 mins, 500W), stirring once. Leave to stand
for 10-15 mins.
-
For the vegetables, put the oil in a
medium dish and cook for 1 min, 600W (30 secs, 700W; 1 min, 500W). Stir
in the chopped leeks and cook for 2 mins, 600W (11/2 mins, 700W; 21/2
mins, 500W).
-
Add the broccoli, turnips and carrots.
Cover and cook for 2 mins, 600W (11/2 mins, 700W; 21/2 mins, 500W).
-
Add 30ml (2 tbsp) of the marinade,
re-cover and cook for 4-5 mins, 600W (3-4 mins, 700W; 5-6 mins, 600W),
stirring once. Leave to stand for 2 mins, then season to taste with
salt and pepper.
-
Meanwhile reheat the tofu, cover and cook
for 2 mins, 600W (11/2 mins, 700W; 21/2mins, 500W).
-
Serve with the vegetables and brown rice,
either mixing the tofu with the vegetables or keeping them separate.
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