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  • Chelsea McCallum APD

FODMAP Friendly Sesame Crusted Tofu

Prep: 5 min | Cook: 20 min | Serves: 1


150g/5.3oz firm tofu

1 tsp garlic

1tbsp tamari

1 tsp garlic infused oil

1 tbsp sesame seeds

½ cup brown rice, cooked

1 small carrot

50g/1.7oz broccoli

50g/1.7oz capsicum


1. Cut the tofu into 1cm thick steaks and set aside. In a medium bowl, combine the ginger and tamari. Add the tofu and allow to marinate for 3 minutes in the refrigerator.

2. Prepare the vegetables. Peel the carrot and roughly chop along with the broccoli and capsicum, set aside. Remove the tofu from the marinade.

3. Heat a medium skillet pan over medium heat and add the garlic infused olive oil, sesame seeds and tofu. Stir-fry for two minutes until the tofu is coated in sesame seeds and set aside.Add the vegetables to the pan, as well as the remaining marinade. Stir-fry for two minutes until brightly coloured and crunchy. Serve with tofu and brown rice.

#FODMAP #LowFODMAP #Recipe #DietitianApproved

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