CHILLI AND ORANGE TOFU WITH KALE, BROCCOLI
AND BRUSSELS SPROUTS
Serves: 2
Per serving (not including the
steamed rice, to serve):
304 calories, 12g fat (2g sat fat),
14g protein, 9g fibre, 30g carbs
(28g sugar), 2.2g salt
● ½ red onion, thinly sliced
● 50g broccoli florets
● 100g Brussels sprouts
● 100g kale, chopped
● 120g block firm tofu
● 2 tsp olive oil
● 2 tsp chopped hazelnuts
● Steamed brown rice,to serve
For the chilli and orange sauce
● Juice of 1 orange (125ml)
● 2 tbsp honey
● 2 tbsp soy sauce
● 2.5cm piece of ginger,
finely chopped
● 2 garlic cloves, finely
chopped
● 1 fresh red chilli, chopped
● 1 tbsp cornflour1. Begin by preparing the chilli
and orange sauce. Whisk all of
the ingredients together in a small
bowl and leave to one side.
2. Prepare the vegetables by
cutting into small pieces.
3. Drain the tofu and place
between a few paper towels with
a plate or can on top for 10
minutes to get rid of excess water.Then cut into large chunks.
4. Set a large frying pan or wok
over medium–high heat and add
the olive oil. When hot, add the
tofu pieces and stir-fry until they
are golden brown all over.
5. Add the onion, broccoli and
Brussels sprouts and stir-fry for
2 minutes. Add the kale, chilli and
orange sauce and hazelnuts,
and stir-fry quickly for another
minute, or until the kale has
softened slightly.
6. Serve right away with a side
of steamed brown rice.Beauty Foods:
65 Nutritious
and Delicious
Recipes that
Make You Glow
from the Inside
Out (Ryland
Peters & Small,
£9.99) is out
now. Photos:
Ed Anderson.TIP
Antioxidants,
vitamins and
minerals from
Brussels sprouts, kale
and broccoli, and
protein and vitamin
E from tofu, keep
skin supple.HEALTHY RECIPES
CAROLINE’S
TOP 3 SKIN TIPS1
Healthy skin needs fat.
Cut it out and you’ll likely
suffer with dry, aged skin.
Find it in coconut, olive and algae
oil, oily fish, seaweeds, avocados,
chia seeds, flaxseeds and nuts.2
A ntioxidants protect
your skin. They limit the
production of free radicals,
which can damage skin cells and
lead to signs of early ageing. Good
sources to stock up on include:
black beans, black rice, green tea,
dark chocolate, moringa powder,
red grapes, baobab fruit powder,
spinach, kale, broccoli and berries.3
Vitamins A, C and E
reduce fine lines. Vitamin
A is converted into retinol
by the body, and studies show
that, along with vitamin C,
retinol helps increase collagen
production. Vitamin E helps
prevent skin from sun damage.
Help your skin by eating plenty of
butternut squash, sweet potato,
beetroot, apricots, red fruit, citrus
fruit and peppers, tofu, almonds
and sunflower seeds.