Nutrition balance score
Good
Glycemic Index
68
Moderate
Glycemic Load
52
High
Nutrition per serving
Calories601.1 kcal (30%)
Total Fat17 g (24%)
Carbs77.7 g (30%)
Sugars10.6 g (12%)
Protein32.2 g (64%)
Sodium669.1 mg (33%)
Fiber3.4 g (12%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
¼ tspsalt
¾ Tbspblack pepper
freshly ground
60gcornflour
mixed with cold water
650gchicken breast
2 Tbsplight soy sauce
For the sticky lemon sauce
1lemon
zest of
3lemons
3 Tbspmaple syrup
½ Tbsplight soy sauce
1 tspcornflour
mixed with 2 tsp of cold water
To serve
Instructions
Step 1
I. Preheat the oven to 180°C (160°C fan/350°F/Gas 4) and line a baking tray with baking paper.
Step 2
2. In a pestle and mortar, grind together the salt, pepper and lemon zest, then transfer to a large bowl with the cornflour and mix until combined. Put the tofu and soy sauce into a separate large bowl and mix until coated, then dip the wet tofu into the cornflour mixture in batches of four to five pieces at a time, ensuring the tofu is coated all over in the cornflour mixture. Transfer to the prepared baking tray.
Step 3
3. Drizzle the tofu with groundnut oil and toss to coat, then bake in the oven for 15-20 minutes until golden and crisp. Alternatively, cook in an air fryer at 180°C for 8-10 minutes.
Step 4
4. Meanwhile, bring a large saucepan of water to the boil and cook the rice according to the packet instructions, then drain.
Step 5
5. Bring a separate saucepan of water to the boil and boil or steam the broccoli until cooked but still crunchy.
Step 6
6. Combine all the ingredients for the sticky lemon sauce in a saucepan, then bring to a simmer over a medium heat and cook for 3-4 minutes until thick and bubbling. Add the baked tofu and toss to coat.
Step 7
7. Transfer the rice, tofu, broccoli and lemon slices to airtight containers, then garnish with the spring onions and sesame seeds. Put the sriracha mayonnaise into sauce pots to serve on the side.
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