Healthy Recipes from a Dietitian: Sesame Crusted Tofu

Recipe designed by Chelsea McCallum. Chelsea is one of our superstar dietitians, and she is passionate
about sharing her love of healthy and simple, yet delicious recipes. Here is one of her favourites below:

Prep: 5 min | Cook: 20 min | Serves: 1


150g firm tofu

1 tsp garlic

1 tsp ginger

1tbsp tamari

1 tsp oil

1 tbsp sesame seeds

½ cup brown rice, cooked

1 small carrot

50g broccoli

50g capsicum


  1. Cut the tofu into 1cm thick steaks and set aside. In a medium bowl, combine the garlic, ginger and tamari. Add the tofu and allow to marinate for 3 minutes in the refrigerator.
  2. Prepare the vegetables. Peel the carrot and roughly chop along with the broccoli and capsicum, set aside.
  3. Removed the tofu from the marinade. Heat a medium skillet pan over medium heat and add the olive oil, sesame seeds and tofu. Stir-fry for two minutes until the tofu is coated in sesame seeds and set aside.
  4. Add the vegetables to the pan, as well as the remaining marinade. Stir-fry for two minutes until brightly coloured and crunchy. Serve with tofu as well as brown rice.

More about Chelsea – Sports & Spinal Dietitian

Chelsea is passionate about empowering clients to transform their health and prevent chronic disease. Having graduated with a Bachelor of Nutrition and Dietetics from the University of the Sunshine Coast, Chelsea has experience in a wide range of nutrition areas such as weight management, diabetes, cardiovascular disease, irritable bowel syndrome, malnutrition and sports nutrition.

Chelsea works at Sports and Spinal Kawana, Maroochydore, Sippy Downs, NambourNorth Lakes, Chermside. Contact these clinics to book in with Chelsea.