Low Calorie Tofu Protein Bowls
These Low Calorie Tofu Bowls are just 316 calories each, and make the perfect plant based lunch or dinner. Special Tip: Feel free to use your favorite rice, including brown, white, wild or cauliflower rice. The nutrition is based off the brown rice as shown.
Ingredients
- Olive oil spray
- 4 oz extra firm tofu cubed
- ½ cup cooked rice brown, white, wild, or cauliflower
- 1 carrot shredded
- ¼ cup edamame
- ¼ cup frozen corn defrosted
- ¼ avocado sliced
- ¼ cup sprouts or desired greens
Marinade and Dressing:
- 1 tablespoon low-sodium soy sauce or gluten free Tamari
- 1 tablespoon water
- 1 teaspoon rice vinegar
- ¼ teaspoon toasted sesame oil
- 1 teaspoon fresh ginger grated or minced
- 1 clove of garlic grated or minced
Instructions
- To a small bowl, combine the marinade ingredients and mix well.
- Heat a large skillet over medium high heat and spray with olive oil.
- Add the cubed tofu and cook, flipping, until browned (about 10 minutes).
- Add 1 tablespoon of the marinade to the tofu and toss well, cook for an additional 5 minutes until the tofu is caramelized.
- To a bowl of meal prep container add the rice, then top with carrot, edamame, corn, avocado, cooked tofu and greens.
- Drizzle over the remaining marinade and serve hot.
Nutrition
Serving: 3cupsCalories: 316kcalCarbohydrates: 35.6gProtein: 18.8gFat: 13.9gSaturated Fat: 2.5gCholesterol: 0mgSodium: 955mgPotassium: 780mgFiber: 7.1gSugar: 5.4gCalcium: 334mgIron: 5mg
Tried this recipe?Let us know how it was!