Mass-Builder Jerk-spiced Crispy Tofu, Brown Rice & Courgette Plate
Mass-Builder Jerk-spiced Crispy Tofu, Brown Rice & Courgette Plate brings Caribbean flavour to a plate that delivers 55g of protein for 881 kcal. A reliable weeknight dinner that reheats beautifully for meal prep.
Ingredients
- 245g tofu
- 255g brown rice
- 80g green beans
- 80g courgette
- 2 tsp jerk seasoning
- 80g pineapple
- 15g lime
- 15g spring onions
- 80g kidney beans
- 60g coconut milk
- fresh thyme
Method
-
1
Prep everything first: wash and trim the green beans and courgette, then measure out the sauce ingredients.
-
2
Simmer the brown rice in plenty of water for 25 minutes until tender, then drain.
-
3
Press the tofu for 10 minutes, cut into cubes and air-fry or pan-fry until golden and crisp on all sides (about 12 minutes).
-
4
Rub the protein in jerk seasoning and lime juice. Griddle the pineapple slices for 2 minutes each side until charred, then dice into a quick salsa with spring onion.
-
5
Meanwhile, steam or stir-fry the green beans and courgette for 3-5 minutes until just tender with a little bite.
-
6
Build the plate: brown rice first, then the veg and crispy tofu, spooning over any remaining sauce. Finish with the fresh thyme.
-
7
Bulking upgrade: add the kidney beans, coconut milk for extra energy-dense calories.
Tap ingredients and steps to tick them off as you cook.