High protein Recipe Pan Seared Tofu Bowls

Description

These easy Pan Seared Tofu Bowls with Edamame Rice are packed with protein and ready in under 30 minutes. They’re a delicious vegetarian meal perfect for lunch, dinner, or meal prep!

Yield: 2servings | Serving Size: 1bowl

Ingredients

8ouncesextra-firm tofu, sliced into 4 slices

2tablespoonsreduced sodium soy sauce, or gluten-free tamari

1tablespoonunseasoned rice vinegar

1teaspoonsesame oil

avocado oil spray

1cupcooked brown rice, or frozen

2cupsbroccoli florets

½cupshelled edamame, if frozen thawed

2teaspoonsS&B Chili Oil with Crunchy Garlic, or chili crunch of your choice*

1chopped scallion, for garnish

Instructions

Drain tofu then lay the slices on a tea towel or paper towels. Place another towel on top and lightly press to remove most of the water from the tofu. Transfer to a shallow bowl or container big enough to allow tofu lay in 1 even layer.

In a small bowl, combine the soy sauce, vinegar and sesame oil. Whisk to combine and pour the marinade over the tofu, gently flipping to coat the other side. Marinate at least 10 minutes, or up to overnight. Remove the tofu but save the marinade.

Heat a large skillet over medium high heat, when hot spray with oil. Brown the tofu about 2 minutes on each side.

Meanwhile warm the rice and toss the broccoli with whatever marinade is left. Microwave 1 minute until steamed.

Make the bowls by adding 1/2 cup rice to each bowl or meal prep container. Divide the rice and top with the edamame, add steamed broccoli and 2 pieces tofu. Top the tofu with chili oil and garnish the dish with scallions.

Last Step:

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