Tofu omelettes with soy dressing

Enjoy a tofu omelette for a balanced and low-calorie dinner. Serve with rice, broccoli and a drizzle of chilli dressing for an easy, flavourful midweek meal

  • Prep:20 mins
    Cook:25 mins
    plus 20 mins marinating
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 387
  • fat 14g
  • saturates 3g
  • carbs 39g
  • sugars 0g
  • fibre 8g
  • protein 23g
  • salt 1.6g


  • 100ml low-salt soy sauce
  • 1 lime, juiced
  • 4 garlic cloves
  • 280g extra-firm tofu, drained
  • 300g frozen broccoli
  • 5g piece of ginger, peeled
  • ½ red chilli, deseeded and finely chopped
  • 1 tbsp honey
  • 3 eggs
  • 2 tsp vegetable oil
  • 2 x 250g pouches brown basmati rice


  1. Put 50ml of the soy sauce and half the lime juice in a shallow dish. Crush in 2 garlic cloves. Slice the tofu into four equal squares and add to the marinade. Cover and leave to marinate in the fridge for at least 20 mins, turning halfway through.

  2. Meanwhile, fill a medium saucepan a quarter full with water, then put on a medium heat until it starts to simmer. Sit a colander over the pan, add the broccoli, cover and steam for 10 mins, or until tender. Meanwhile, grate the remaining garlic and the ginger into a small bowl. Stir in the remaining soy sauce and lime juice, the red chilli and honey. Set aside.

  3. Drain the tofu and thoroughly pat dry. Whisk the eggs in a bowl with a pinch of salt.

  4. Heat ½ tsp oil in a frying pan over a medium-high heat. Once hot, add a piece of the tofu to the pan and pour a quarter of the egg over it. Use a fish slice to push the egg towards the tofu – you should end up with a little eggy tofu square. Cook for 2-3 mins on each side until golden, carefully turning. Set aside, cover to keep warm and repeat with the remaining oil, tofu and egg.

  5. Cook the rice following pack instructions. Serve the tofu omelettes with the rice, broccoli and a drizzle of the
    chilli dressing.

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