Kick off the new year by elevating your dinner game with this nutritious tofu bowl recipe, packed with flavor and crunch. The best part? It’s dairy-free, a great vegan option and can be modified to be gluten-free, so it caters to a wide range of dietary preferences.
Nourish your body with these ingredients:
- Broccoli: Known to be rich in antioxidants that support heart health.
- Bell peppers: These colorful additions to your bowl are not just easy on the eyes. Bell peppers are a good source of vitamin C, which can boost your immune system.
- Green onion: Adding some flavor, green onions are high in vitamin K which is vital for your bone health.
- Brown rice: This source of whole-grain is also naturally gluten-free.
Ready in about than 45 minutes, this dish is might not be your go to on a busy weeknight, but it is just the dish you need when you want something healthy yet delicious. You can even meal prep it for an easy option for lunch or dinner. Enjoy the crispy, tangy goodness in every bite!
Crispy Baked Chili Lime Tofu Bowl
Get a downloadable version of this recipe here.
Yield: 4 servings
Ingredients:
14-ounce black extra firm tofu
3 Tablespoons cornstarch
2 Tablespoons olive oil
2 cups broccoli florets
1 large red, orange or yellow bell pepper, chopper (about 1 cup)
2/3 cup uncooked instant brown rice
1/3 sweet chili sauce
1 Tablespoon low-sodium soy sauce (or substitute gluten-free to modify)
1 teaspoon lime juice
1 teaspoon grated or minced garlic
1/4 cup water
1/4 cup chopped green onion
Directions:
Preheat oven to 425° F.
Drain and press liquid out of tofu using a clean dish towel or paper towels. Cut tofu into half-inch cubes. Place tofu cubes in a bowl and add cornstarch, tossing gently until cubes are coated. Place tofu on a baking sheet lined with parchment paper and brush with olive oil.
Place broccoli on a separate baking sheet. Roast both tofu and broccoli for about 20-25 minutes or until tofu is crispy and broccoli is toasty. Note that broccoli may finish cooking before tofu.
While tofu and broccoli are roasting, cook rice according to package instructions but omit added salt.
Prepare sauce by combining sweet chili sauce, low-sodium soy sauce, lime juice, minced garlic and water in a small bowl. Toss cooked tofu in sauce. Divide rice evenly between four bowls, then layer 1/4 of tofu, broccoli and fresh bell peppers in each bowl. Garnish each bowl with 1/4 of green onions and serve.
Nutrition information per serving: 308 calories; 13 grams fat; 1.5 grams saturated fat; 0 mg cholesterol; 345 mg sodium; 36 grams carbohydrates; 3.5 grams fiber; 14 grams protein
Looking for more nutrition advice and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit Nutrition Services on henryford.com.
