Marinated Tofu with Roasted Brussels Sprouts
This fusion dish offers a balanced meal with tofu, soba noodles, and crispy Brussels sprouts, providing a mix of protein, fiber, and low-glycemic ingredients that help manage blood sugar levels. The Nutty Sesame Sauce adds healthy fats, ensuring stable glucose absorption and making this bowl a diabetes-friendly option.
Servings: 4
Calories: 405.7kcal
Ingredients
- 6 ounces soba noodles
Nutty Sesame Sauce
- 3 tbsp tahini
- 2 tbsp water
- 1 tsp soy sauce reduced sodium
- 1 tsp honey
- 1 tsp sesame oil
- ½ tsp red chili flakes
- 1 lime juiced
For the Tofu
- 454 g tofu firm or extra firm
- 2 tbsp apple cider vinegar
- 1 tsp soy sauce reduced sodium
- 2 tbsp water
- 1 tsp canola oil
- ¼ cup sesame seeds toasted
For the Brussels sprouts
- 1 pound Brussels sprouts
- 4 tbsp cilantro optional
- 1 red chili pepper sliced in rounds
Instructions
- Preheat the oven to 400°F (200°C). Shred the Brussels sprouts using the slicer on the food processor or slice them thinly with a knife. Place them on a parchment-lined cookie sheet. Spray with oil and toss. Bake for 30 minutes or until golden and crispy.1 pound Brussels sprouts
- In the meantime, cut the tofu into 1-inch cubes. In a shallow dish, mix the apple cider vinegar, tamari, water, oil, and sesame seeds. Place the tofu cubes into the shallow bowl with the marinade. Allow to marinate while you cook the soba noodles.454 g tofu, 2 tbsp apple cider vinegar, 1 tsp soy sauce, 2 tbsp water, 1 tsp canola oil, ¼ cup sesame seeds
- Cook the soba noodles according to package directions and rinse in cold water once cooked.6 ounces soba noodles
- Make the Nutty Sesame Sauce. Whisk all of the ingredients together in a small bowl. Pour over the noodles and toss to combine.3 tbsp tahini, 2 tbsp water, 1 tsp soy sauce, 1 tsp honey, 1 tsp sesame oil, ½ tsp red chili flakes, 1 lime
- Divide soba between 4 bowls.
- Divide the tofu between the four bowls. Divide the crispy Brussels sprouts between the four bowls.
- Sprinkle each bowl with cilantro and sliced chili peppers.4 tbsp cilantro, 1 red chili pepper
Cooking Tips
- Marinate: Allow the tofu to marinate for sufficient time to absorb the flavors fully.
- Crispy Brussels Sprouts: Ensure the Brussels sprouts are well-sprayed with oil and evenly spread on a baking sheet for even crisping.
- Versatility: The dish can be prepared in parts, making it easy to mix and match with other meals.
Nutrition
Nutrition Facts
Marinated Tofu with Roasted Brussels Sprouts
Amount per Serving
Calories
405.7
% Daily Value*
Fat
15.5
g
24
%
Saturated Fat
2.2
g
14
%
Trans Fat
0.01
g
Sodium
538.1
mg
23
%
Potassium
877
mg
25
%
Carbohydrates
51.6
g
17
%
Fiber
6.3
g
26
%
Sugar
5.7
g
6
%
Protein
22.4
g
45
%
Vitamin C
113.1
mg
137
%
Calcium
209.5
mg
21
%
Iron
6.2
mg
34
%
Magnesium
146.1
mg
37
%
Zinc
3.2
mg
21
%
* Percent Daily Values are based on a 2000 calorie diet.