Teriyaki tofu rice bowls

Teriyaki tofu rice bowl
Serves 4
396g firm tofu
50g panko breadcrumbs
40g flour
2 eggs, beaten
Spray vegetable oil
60g teriyaki sauce
250g brown rice
50g tenderstem broccoli

To serve
Sesame seeds
  1. Drain the tofu and pat with kitchen paper to remove excess moisture. Wrap in a clean tea towel, put a heavy pan on top and leave to dry out until needed.
  2. Preheat the oven to 220 ̊C/200 ̊C fan/gas mark 7. Line a baking tray with non-stick parchment paper.
  3. Cut the tofu into 16 even pieces.
  4. In three separate bowls, add the breadcrumbs to one, flour to another and the egg in the third.
  5. Season the flour. Dip the tofu in the flour and shake off any excess.
  6. Dip in the egg and then coat in the breadcrumbs.
  7. Transfer to the lined tray, spray with oil and bake for 20 minutes.
  8. Cook the rice according to the package instructions.
  9. In a saucepan, boil the tenderstem broccoli for 3-5 minutes.
  10. Warm the teriyaki sauce. Spoon the rice into bowls, top with the tofu and the tender- stem broccoli. Drizzle over the warmed sauce and sprinkle with toasted sesame seeds.

Per serving: 437kcals, 9.5g fat (2.1g saturated), 69.3g carbs, 3.4g sugars, 19.6g protein, 4.2g fibre, 0.64g sodium