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!
Serves: 10
Prep Time: 10 min
Cook Time: 30 min

Ingredients

Broiled Black Pepper Chicken & Tofu

1 lb boneless, skinless chicken thighs
1 3/4 cup short grain brown rice
1 lb tofu, extra firm
1/4 cup low-sodium tamari
or
2 tbsp soy sauce
2 tbsp sesame oil, toasted
1 tbsp black pepper, freshly ground
2 tbsp sesame seeds

Lemon Dipping Sauce

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

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  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).

  7. 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).

Helpful Tip

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
Calories690
Protein48 g
Fat27 g
Saturated Fat5 g
Carbohydrate69 g
Fibre5 g
Sugar3 g
Cholesterol95 mg
Sodium1170 mg
Per 380 g serving % Daily Value
Potassium15
Calcium25
Iron35
Vitamin A2
Vitamin C40
Vitamin B629
Vitamin B1220
Folate19
Zinc39