Pan-Seared Tofu with Cauliflower Fried Rice

Name: Pan-Seared Tofu with Cauliflower Fried Rice
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Yield: 4 servings
Cuisine: Japanese
Ingredients: 28 ounce super-firm tofu (pressed and cut into 1/2-inch thick slices); 1 tablespoon avocado oil (divided); 1 yellow onion (small, diced); 1 red bell pepper (diced); 2 clove garlic (minced); 1 tablespoon fresh ginger (grated); 5 cup riced cauliflower; 0.25 cup low-sodium tamari; 2 tablespoon rice vinegar; 0.5 teaspoon black pepper; 0.25 cup green onions (chopped); 1 tablespoon sesame seeds

Crispy pan-seared super-firm tofu complements a quick and colorful cauliflower fried rice, packed with vegetables and savory seasonings for a healthy, high-protein meal.

Prep: 10 min
Cook: 18 min
Total: 28 min
Servings: 4
Cuisine: Japanese
Difficulty: Easy

Dietary

Vegetarian
Vegan
Gluten-Free
Dairy-Free
Egg-Free
Keto
Low-Calorie
Low-Carb
Low-Sodium
Low-Fat
Low-Saturated-Fat
Low-Cholesterol
Low-Sugar
High-Protein
High-Fiber
Pescatarian

Ingredients

28 ounce super-firm tofu (pressed and cut into 1/2-inch thick slices)
1 tablespoon avocado oil (divided)
1 yellow onion (small, diced)
1 red bell pepper (diced)
2 clove garlic (minced)
1 tablespoon fresh ginger (grated)
5 cup riced cauliflower
0.25 cup low-sodium tamari
2 tablespoon rice vinegar
0.5 teaspoon black pepper
0.25 cup green onions (chopped)
1 tablespoon sesame seeds

Instructions

Pat tofu slices very dry with paper towels. In a large non-stick skillet, heat 1 1/2 teaspoons of avocado oil over medium-high heat. Sear tofu for 4-5 minutes per side, until golden brown and crispy. Remove from skillet and set aside.
Add the remaining 1 1/2 teaspoons of avocado oil to the same skillet. Add diced yellow onion and diced red bell pepper. Sauté for 3-4 minutes until slightly softened.
Stir in minced garlic and grated fresh ginger. Cook for 30 seconds until fragrant.
Add riced cauliflower to the skillet. Cook, stirring frequently, for 5-7 minutes, until tender. Stir in low-sodium tamari and rice vinegar, ensuring everything is well combined. Season with black pepper.
Divide the cauliflower fried rice among four bowls. Top each with pan-seared tofu slices. Garnish with chopped green onions and sesame seeds, if desired.

Notes

Ensure tofu is thoroughly pressed to remove excess water for crispier searing results.

Nutrition (per serving)

Calories: 420
Protein: 31 g
Carbohydrates: 20 g
Fat: 15 g
Fiber: 10 g
Sodium: 480 mg
Saturated Fat: 2 g
Sugar: 7 g