Chili Oil Pan Seared Tofu Bowls
Bowl, Dinner, Lunch, main dish
5.0 (7)

Pan Seared Tofu Bowls

These quick and simple Pan Seared Tofu Bowls featuring Edamame Rice are loaded with protein and can be prepared in less than half an hour. They make for a tasty vegetarian option, ideal for lunch, dinner, or even meal prep!

Prep Time
5 minutes
Cook Time
10 minutes
Servings
2 servings
Calories
340
AsianTotal: 25 minutes

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Ingredients

  • 8 ounces extra-firm tofu
  • 1 cup cooked brown rice
  • 2 tablespoons reduced sodium soy sauce
  • 2 cups broccoli florets
  • ½ cup shelled edamame
  • 2 teaspoons S&B Chili Oil with Crunchy Garlic
  • 1 chopped scallion
  • 1 teaspoon sesame oil
  • 1 tablespoon unseasoned rice vinegar
  • avocado oil spray

Instructions

  1. 1

    Begin by draining the tofu, then position the slices on a clean tea towel or several layers of paper towels. Place an additional towel over the top and gently press down to extract as much moisture as possible from the tofu. Next, transfer the pressed tofu to a shallow bowl or container that allows it to lie in a single, even layer.

  2. 2

    In a separate small bowl, mix together the soy sauce, vinegar, and sesame oil. Use a whisk to blend the ingredients thoroughly, then pour the marinade over the tofu, carefully turning the slices to ensure both sides are well coated. Allow the tofu to marinate for a minimum of 10 minutes, or up to overnight for enhanced flavor. After marinating, remove the tofu but keep the leftover marinade.

  3. 3

    Heat a large skillet over medium-high heat. Once the skillet is hot, lightly spray it with oil. Add the tofu and cook until golden brown, approximately 2 minutes per side.

  4. 4

    While the tofu is cooking, warm the rice and drizzle the remaining marinade over the broccoli. Steam the broccoli in the microwave for 1 minute until tender.

  5. 5

    To assemble the bowls, start by placing 1/2 cup of rice into each bowl or meal prep container. Evenly distribute the edamame and top with the steamed broccoli and 2 pieces of tofu per bowl. Drizzle chili oil over the tofu and finish by garnishing the dish with sliced scallions.

Nutrition Information

340
Calories
21.5g
Protein
34.5g
Carbs
13.5g
Fat
2g
Sat. Fat
801mg
Sodium
* Nutrition information is per serving (1 bowl)

Notes & Tips

  • * I also love Fly By Jing, This Little Goat, Lao Gan Ma, or Mr Bing are also good. Found in the Asian aisle or on amazon.

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