Make a big batch of baked tofu and use it in salads and sandwiches all week long. Make sure to save the marinade to use as a dressing.
Avocado would be an amazing addition to this, just stick to no more than ¼ of a small one to keep calories down and add it fresh before eating, the rest of the bowl can be assembled and packed up ahead of time.
Baked Tofu Lunch Bowl
Servings
4 Servings
Ingredients
- 12 ounces extra firm tofu
- ¼ cup soy sauce
- 2 tablespoons rice vinegar
- 1 tablespoons honey
- 1 clove minced garlic
- 1 teaspoon minced ginger frozen cube works well
- Pinch red pepper flakes optional
- 1 teaspoon sesame oil
- 3 cups cooked brown short grain rice from 1 cup raw
- 2 generous cups choice of shredded carrot sliced
- cucumbers sliced green onions, or chopped broccoli
- Garnish: sesame seeds shredded seaweed
Instructions
- Cut tofu into small cubes (or slabs if you wish to use in sandwiches). Marinate in the soy sauce, vinegar, honey, garlic, ginger and red pepper flakes (if using) for at least 10 minutes or overnight.
- Preheat oven to 400F and line a sheet pan with parchment paper. Place marinated tofu cubes on sheet pan and arrange in an even layer. Bake for 25 minutes tossing halfway, until the tofu is golden brown. (Alternatively if you prefer to make it on the stove, In a medium saute pan, heat 1 teaspoon sesame oil. Drain off excess marinade from tofu and reserve. Add tofu to hot pan, stirring often so it doesn’t burn. When browned about 10 minutes remove from heat, and serve over salad or rice bowl or store until ready to eat.)
- For rice bowl, scoop ¾ cup rice into each bowl. Top each with a generous ½ cup veggies and ½ cup tofu. Drizzle with extra tofu marinade and serve.
Nutrition
Nutrition Facts
Baked Tofu Lunch Bowl
Amount per Serving
Calories
265
% Daily Value*
Fat
6
g
9
%
Sodium
924
mg
40
%
Carbohydrates
44.7
g
15
%
Fiber
5
g
21
%
Sugar
9
g
10
%
Protein
11.1
g
22
%
* Percent Daily Values are based on a 2000 calorie diet.
The title is Baked tofu, but you pan fry it.What is baked?
Thanks for asking, you are right, we accidentally left out those instructions, we wanted to include both methods for those that prefer stove top. It has been fixed.
Great!