Tofu with a Garlic & Soy Sauce served with Veg & Cauliflower Rice

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Prep Time: 5 minutes
Servings: 1 person
Calories: 259kcal


  • 100 g tofu
  • 60 g asparagus
  • 100 g spiralized courgette
  • 15 mls soy sauce
  • 1 clove grated garlic
  • 1 pouch cauliflower rice (Green Isle cauliflower rice plus with chickpeas, pomegranate seeds, butternut squash and red onion used in this recipe - 99 calories per pouch)
  • 1 kcal spray
  • Black pepper


  • Heat a wok on medium and spray well with 1 kcal spray.
  • Add the garlic and sliced tofu.
  • Stirfry until crispy on both sides and remove from the pan.
  • Add the asparagus, spiralized courgette and soy sauce to the pan and stir fry for 2-3 minutes.
  • Meanwhile, cook the cauliflower rice in the microwave according to packet instructions.
  • Serve and season with black pepper.


Calories: 259kcal | Carbohydrates: 15g | Protein: 21g | Fat: 11g