Macros are approximate. This demonstration recipe has not been kitchen-tested. Image shows a serving suggestion.
Ingredients
- 10 1/2 oz (300 g) drained firm tofu
- 1 cup (160 g) shelled edamame, thawed
- 1 cup (200 g) cooked brown rice
- 2 cups (200 g) broccoli florets
- 1 tsp (5 ml) neutral oil
- 1 tbsp + 1 tsp (20 ml) reduced-sodium soy sauce
- 1 tbsp + 1 tsp (20 g) smooth peanut butter
- 1 tbsp + 1 tsp (20 ml) lemon juice
Method
- Pat tofu dry and cut into 3/4-inch (2 cm) cubes. Heat oil in a nonstick skillet; cook tofu over medium-high heat for 8-10 minutes, turning to brown several sides.
- Steam broccoli for 4-5 minutes. Add edamame for the final 2 minutes; follow its package directions if it requires longer cooking.
- Whisk soy sauce, peanut butter, lemon juice, 1 tsp grated fresh ginger and 2 tbsp hot water. Divide warm rice, tofu and vegetables between bowls and add sauce.
Cook’s note: Prepared rice keeps this quick. Firm tofu nutrition varies widely; check your label.
Allergens: Soy, peanut; wheat in standard soy sauce.
Approximate nutrition per serving: 560 kcal · Protein 44 g · Carbohydrates 47 g · Fat 26 g. Estimates are not laboratory measurements. Check package labels for allergens.
Use a thermometer for meat, fish and egg dishes. Official safe cooking temperatures.