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Pan Seared Tofu Bowls

5 from 10 votes

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!

Prep Time: 5

Cook Time: 10

marinate time: 10

Total Time: 25

Yield: 2 servings

Course: Bowl, Dinner, Lunch, main dish

Cuisine: Asian

Ingredients

8 ounces extra-firm tofu (sliced into 4 slices)
2 tablespoons reduced sodium soy sauce ( or gluten-free tamari)
1 tablespoon unseasoned rice vinegar
1 teaspoon sesame oil
avocado oil spray
1 cup cooked brown rice (or frozen)
2 cups broccoli florets
½ cup shelled edamame (if frozen thawed)
2 teaspoons S&B Chili Oil with Crunchy Garlic (or chili crunch of your choice*)
1 chopped 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.

Notes

* I also love Fly By Jing, This Little Goat, Lao Gan Ma, or Mr Bing are also good. Found in the Asian aisle or on amazon.

Nutrition

Serving: 1bowl, Calories: 340kcal, Carbohydrates: 34.5g, Protein: 21.5g, Fat: 13.5g, Saturated Fat: 2g, Sodium: 801mg, Fiber: 7g, Sugar: 3g

- WW Points: 5

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