Meal Planner

SuperValu Recipe Teriyaki Rice

RECIPE OVERVIEW

Have a vegetarian in the house? Make meal time easy with Aveen's simple swaps.

Preparation time: 25 minutes

Cooking time: 10 minutes

Ingredients

Serves: 2 people

To Serve:
  • 1 handfull Spring Onions
    chopped
Marinade:
  • 1 clove Garlic
    only use half or full clove if desired
  • 2 tbsp Soy Sauce
  • 100 ml Vegetable Broth
Meat Option:
  • 1 - Salmon Darn
Teriyaki Sauce:
  • 4 tbsp Dark Soy Sauce
  • 1 clove Garlic
    crushed
  • 1 - Lime
    zest and juice
  • 2 tbsp Maple Syrup
  • 1 - Red Chilli
    chopped
To Serve:
  • 1 handfull Sesame Seeds
Vegetarian Option:
  • 1 tbsp Sesame Oil
  • 100 g Tofu

Method

1. Add all ingredients for the marinade into a bowl and whisk together. Split between two bowls.

VEGETARIAN: Slice the block of tofu and sit on a paper towel,
place another paper towel on top and apply pressure using a plate to get out the moisture. Cut tofu into squares and add to the first bowl with marinade and cover for about 20 minutes.

MEAT OPTION: Place one salmon darne into the second bowl with marinade and cover. Place in the fridge for 20 minutes.

2. Heat some oil in a pan, fry the chilli and garlic.

3. Stir in the lime juice, lime zest and soy sauce.

4. Then add maple syrup and cook for one minute until reduced and sticky. Keep aside until protein is cooked.

VEGETARIAN: Heat some sesame oil in a pan and add the tofu
pieces. Sear for 3 - 5 minutes on each side until crispy.

MEAT OPTION: Heat sesame oil in another sauce pan and sear the salmon darne for 5 minutes on each side until cooked through.

5. Add half of the sticky sauce to the vegetarian option and half to the salmon.

6. Serve with rice and toppings.

TIP:

Ideas for Meat Protein Swaps

Chicken Salad > Feta & Olive Salad

Fishcakes > Falafel

Shepherd's Pie > Lentil Meatless Pie

Chicken Casserole > Bean Casserole

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