Broiled Black Pepper Chicken & Tofu with Lemon Dipping Sauce

Broiled Black Pepper Chicken & Tofu with Lemon Dipping Sauce

This tofu and chicken dish is a perfect way to achieve harmony in a home with omnivores and vegetarians. The dipping sauce works equally well with both the chicken and the tofu. Cooking the tofu at the same time as the chicken means that no extra effort or dishes are required!

Ingredients

  • Serves: 10
  • Prep Time:
  • Cook Time:

Broiled Black Pepper Chicken & Tofu with Lemon Dipping Sauce:

  • 1 lb (0.5 kg) boneless, skinless chicken thighs
  • 1 3/4 cup (440 mL) short grain brown rice
  • 1 lb (0.5 kg) tofu, extra firm
  • 1/4 cup (60 mL) low-sodium tamari
  • or
  • 2 tbsp (30 mL) soy sauce
  • 2 tbsp (30 mL) sesame oil, toasted
  • 1 tbsp (15 mL) black pepper, freshly ground
  • 2 tbsp (30 mL) sesame seeds

Lemon Dipping Sauce:

  • 1 tbsp (15 mL) red hot chili pepper(s), minced
  • 1 tbsp (15 mL) lemon zest
  • +
  • 1 tsp (5 mL) lemon zest
  • 1/2 cup (125 mL) lemon juice, fresh
  • 2 tbsp (30 mL) tamari, low-sodium
  • 2 tbsp (30 mL) ginger, minced
  • 1 tsp (5 mL) sesame oil, toasted
  • 1/4 cup (60 mL) chives, fresh, minced

Instructions

Broiled Black Pepper Chicken & Tofu with Lemon Dipping Sauce

  1. Preheat broiler with rack 6 inches from heat.

  2. Cook brown rice according to package directions in unsalted water.

  3. Cut tofu crosswise into 6 squares about ¾ inch (2 cm) thick. Cut each slice again diagonally into 2 triangles and arrange in a 9 x 13" (2 L) baking dish. Arrange chicken thighs in another 9 x 13" (2 L) baking dish.

  4. Stir together marinade of sodium reduced Tamari, sesame oil and freshly ground black pepper in a small bowl. Use a kitchen brush to coat both sides of the tofu and chicken pieces with marinade. Place in refrigerator if you are not going to broil right away.

  5. Broil tofu and chicken until golden, flipping once. The tofu will take about 4 minutes per side. The chicken thigh will need about 5-6 minutes per side or until it reaches an internal temperature of 165°F (74°C). Watch very carefully to prevent scorching! If the tofu and chicken are refrigerated they could take slightly longer to broil.

  6. Serve over cooked brown rice and garnish with sesame seeds. Serve with lemon dipping sauce (recipe below).

Lemon Dipping Sauce

  1. Make two small bowls of drizzling sauce, one spicy and one not. To one of the bowls add the minced hot chili. Then whisk together freshly squeezed lemon juice, fresh lemon zest, low sodium soy sauce, minced ginger and sesame oil and divide between two bowls. Garnish each bowl with fresh minced chives. Let sit at room temperature. Place spoons in bowls so diners can drizzle sauce over Broiled Black Pepper Chicken & Tofu and the brown short-grain rice (above).

This is a delicious recipe to help you try tofu and/or accommodate a vegetarian dinner guest. Serve with a green salad.

Tamari is a Japanese style soy sauce that is similar to regular soy sauce but it is thicker and has a more robust flavour.

Nutrition Info

  • Per 380 g serving Amount
  • Calories 690
  • Protein 48 g
  • Fat 27 g
  • Saturated Fat 5 g
  • Carbohydrate 69 g
  • Fibre 5 g
  • Sugar 3 g
  • Cholesterol 95 mg
  • Sodium 1170 mg
  • Per 380 g serving % Daily Value
  • Potassium 15
  • Calcium 25
  • Iron 35
  • Vitamin A 2
  • Vitamin C 40
  • Vitamin B6 29
  • Vitamin B12 20
  • Folate 19
  • Magnesium 36
  • Zinc 39

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