Heart-Healthy Tocilog
Elevate your breakfast routine with this vibrant and nutritious Heart-Healthy Tocilog! A plant-based twist on the Filipino classic, this recipe features tender, caramelized tofu slices marinated in a smoky, sweet-savory blend of coconut sugar, low-sodium soy sauce, and spices. Paired with fragrant garlic brown rice and optional sunny-side-up eggs for an ovo-vegetarian option, this dish delivers bold flavors without compromising health. Perfect for anyone seeking a guilt-free rendition of tocino, it's packed with heart-friendly ingredients like olive oil and whole grains, while colorful garnishes of cherry tomatoes and spring onions add a fresh, eye-catching touch. Ready in under an hour and boasting easy prep, this tocino-inspired favorite is your ultimate breakfast upgrade!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 300 grams Extra-firm tofu
- 2 tablespoons Coconut sugar
- 2 tablespoons Low-sodium soy sauce or tamari
- 1 tablespoon Rice vinegar
- 1 teaspoon Smoked paprika
- 1 teaspoon Garlic powder
- 0.25 teaspoon Freshly ground black pepper
- 1 teaspoon Coconut oil
- 1 cup Brown rice
- 2 cups Water
- 2 pieces Eggs (optional, for ovo-vegetarian option)
- 2 cloves Garlic, minced
- 1 teaspoon Olive oil
- 4 pieces Cherry tomatoes (optional, for garnish)
- 2 tablespoons Spring onions, chopped (optional, for garnish)
Instructions
Press the extra-firm tofu for 10-15 minutes to remove excess moisture. Cut into thin slices resembling tocino pieces.
In a mixing bowl, combine coconut sugar, low-sodium soy sauce, rice vinegar, smoked paprika, garlic powder, and black pepper. Stir until the sugar dissolves.
Marinate the tofu slices in the mixture for at least 15 minutes, or up to 1 hour for deeper flavor.
While the tofu is marinating, prepare the brown rice. Rinse it under cold water, then combine with 2 cups of water in a medium pot. Bring to a boil, then reduce heat to low, cover, and simmer for 30-35 minutes or until the grains are tender.
For the garlic rice, heat 1 teaspoon of olive oil in a pan over medium heat. Add minced garlic and sauté until golden and aromatic. Stir in around 1.5 cups of the cooked brown rice and mix well. Set aside.
After marinating, heat 1 teaspoon of coconut oil in a non-stick skillet over medium heat. Add the tofu slices and cook for 2-3 minutes per side, or until caramelized and slightly crisp at the edges. Remove from the pan and set aside.
For an optional ovo-vegetarian option, you can pan-fry 2 eggs (use minimal oil or a non-stick pan) sunny-side up.
Plate the garlic brown rice with the caramelized tofu (tocino substitute). If serving eggs, place them on the side.
Garnish with halved cherry tomatoes and chopped spring onions for added color and flavor.
Serve immediately and enjoy this heart-healthy tocino-inspired breakfast!
Nutrition Facts
Calories |
1194 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.8 g | 82% | |
| Saturated Fat | 21.0 g | 105% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1203 mg | 52% | |
| Total Carbohydrate | 94.0 g | 34% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 29.4 g | ||
| Protein | 67.1 g | 134% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 2187 mg | 168% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 1420 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
