The Portion Perfection Plate (developed by Advanced Accredited Practising Dietitian Amanda Clark) recommends half of your plate be taken up with vegetables, a quarter with a protein-rich source, and the other quarter with carbohydrate-rich foods.
An example of a perfectly portioned meal would be half a plate of steamed vegetables, a quarter of the plate with grilled chicken breast, and a quarter of the plate taken up with rice or bread.
But how about you apply this portion perfection concept to your meal… and then mix it all up!
It is with this underlying idea of a perfectly portioned plate (plus the knowledge that most people won’t perfectly lay out their food groups separately on a plate) that I have put together my latest recipe.
So I present to you: Honey Soy Tofu & Pumpkin Risotto.
Preparation time: 15 minutes
Cooking time: 30 minutes
– 2 cups pumpkin, chopped in to squares and roasted
– canola oil spray
– 1 tsp coconut oil
– 8 walnuts, roughly chopped
– 1.5 cups honey soy tofu, chopped in to squares (e.g. 200g Soyco Honey Soy Tofu)
– 1 big bunch of buk choy (can also use kale and/or spinach)
– 3 cups cooked brown rice (e.g. 250g 90 second microwave brown rice)
– coriander, to serve
1. Spray canola oil over chopped up pumpkin and roast in oven for 20 minutes, turning once.
2. Melt coconut oil in a wok or deep pan.
3. Once heated, add walnuts and let them brown.
4. Add buk choy and tofu . Mix and let them warm up.
5. Microwave brown rice if using 90 second rice.
6. Add rice to pan and mix.
7. Add roasted pumpkin squares and mix.
8. Sprinkle some chopped up coriander on top if you wish.
9. Serve up and enjoy!