Blackened Tofu Bowl
Crispy blackened tofu served over fluffy white rice with a side of steamed broccoli, offering a quick and satisfying high-protein meal.
- Prep: 15 min
- Cook: 15 min
- Total: 30 min
- Servings: 5
- Cuisine: American
- Difficulty: Easy
- Cost: $1.49/serving
Dietary
- Vegetarian
- Gluten-Free
- Nut-Free
- Egg-Free
- Pescatarian
- Low-Sugar
- Low-Fat
- Low-Sodium
- Low-Saturated-Fat
- Low-Cholesterol
- Low-Calorie
Tags
- quick
- stir-fry
- healthy
- fresh
- budget-friendly
- smoky
Ingredients
- 1 extra-firm tofu (14 ounce, pressed and cut into 1-inch cubes)
- 1 tablespoon olive oil
- 1 tablespoon blackened seasoning
- 2 cup white rice (uncooked)
- 4 cup water
- 1 pound broccoli florets
- 0.25 teaspoon salt
- 0.25 cup plain Greek yogurt
Instructions
- Cook white rice: In a medium pot, combine 2 cups uncooked white rice with 4 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes, or until water is absorbed and rice is tender. Remove from heat and let stand, covered, for 5 minutes.
- While rice cooks, pat the pressed tofu cubes very dry with paper towels. Toss tofu with blackened seasoning until evenly coated.
- Heat olive oil in a large non-stick skillet over medium-high heat. Add tofu in a single layer and cook for 5-7 minutes, turning occasionally, until crispy and browned on all sides.
- Steam broccoli florets: Place broccoli in a steamer basket over simmering water for 5-7 minutes, or until tender-crisp. Season with 1/4 teaspoon salt.
- To assemble bowls, divide cooked rice among 5 serving bowls. Top with blackened tofu and steamed broccoli. Serve immediately, with a dollop of plain Greek yogurt if desired.
Notes
Ensure tofu is well-pressed to achieve a crispy texture. Adjust the amount of blackened seasoning to your preferred spice level.
Nutrition (per serving)
- Calories: 404
- Protein: 17.2 g
- Carbohydrates: 66.4 g
- Fat: 7.6 g
- Fiber: 6.9 g
- Sodium: 337 mg
- Saturated Fat: 0.9 g
- Sugar: 1.4 g