Teriyaki Tofu Bowl

  • Time: 25-30 minutes
  • Servings: 4
  • Serving Size: 6.0 ounces
  • Stage: Post-Recovery

INGREDIENTS:

  • Sesame oil, toasted - 1/2 tbsp (7 grams)(for our favorite brand click here)
  • Tofu, unflavored, extra firm - 320 grams or 12.0 oz
  • Brown rice, cooked - 1 cup (180 grams)(or 1/3 cup uncooked)(can replace with quinoa if intolerant to rice)
  • Peas - 1 cup (134 grams)
  • Sesame seeds - 2 tsp (6 grams)

INGREDIENTS FOR SAUCE:

  • Soy sauce, low sodium - 4 tbsp (60 grams)
  • Water - 2 tbsp (30 grams)
  • Agave syrup - 2 tbsp (42 grams)
  • Garlic clove - 1 medium (4 grams or 1 tsp minced garlic)
  • Cornstarch or all-purpose flour - 1 tsp (3 grams)
  • Black pepper, ground - 1/8 tsp

INSTRUCTIONS:

  1. Cook the rice if using uncooked (1/3 cup uncooked).
  2. Add all the sauce ingredients to a small bowl and whisk until the flour is dissolved. Set aside.
  3. Chop the tofu into small cubes. Place a large pan over medium heat. Once hot, add the sesame oil and tofu. Cook evenly on all sides for a total of 10-12 minutes.
  4. Add all the sauce ingredients. Coat the tofu with the sauce and let stand for 1-2 minutes (you will see some bubbles form). Turn off the heat and let stand for another minute.
  5. Warm up the peas and serve them with the brown rice and tofu. Evenly distribute any leftover sauce. Garnish with sesame seeds and enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for up to 4 days.

NUTRITION FACTS per serving:

  • Calories 270
  • Protein 17 grams
  • Carbs 29 grams
  • Fat 9 grams
  • Fiber 4 grams
  • Sugar 9 grams
  • Iron 20% DV
  • Calcium 16% DV
  • Sodium 27% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Remember to use the appropriate measuring spoons when following a recipe. It is especially important to do this with oils because a wrong measurement can lead to unwanted extra calories.

Tags: dairy-free, high-protein, gastric sleeve, vsg, bariatric, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.