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: $1.52/serving

Dietary

• Vegetarian
• Gluten-Free
• Nut-Free
• Egg-Free
• High-Protein
• High-Fiber
• Pescatarian
• Low-Sugar

Tags

• quick
• stir-fry
• healthy
• savory
• fresh
• budget-friendly

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

1. 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.
2. While rice cooks, pat the pressed tofu cubes very dry with paper towels. Toss tofu with blackened seasoning until evenly coated.
3. 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.
4. 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.
5. 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: 420
• Protein: 27.8 g
• Carbohydrates: 54.1 g
• Fat: 13.9 g
• Fiber: 9.2 g
• Sodium: 320 mg
• Saturated Fat: 2.1 g
• Sugar: 3.7 g