A tasty and simple meal prep lunch or dinner- Ready to go in less than 30 minutes!
Get your meal prep on with this healthy Asian “Rice” Bowl. This recipe is low-carb, high-protein, vegan, and about to be a staple in your routine. Heat it up or serve it cold—this recipe tastes great in a variety of ways!
Asian “Rice” Bowl
Get your meal prep on with this healthy Asian “Rice” Bowl. This recipe is low-carb, high-protein, vegan, and about to be a staple in your routine. Heat it up or serve it cold—this recipe tastes great in a variety of ways!
Carbohydrates 26g
Protein 29g
Fat 15g
Saturated Fat 2g
Fiber 10g
Ingredients
Tofu
- 14 oz extra firm tofu
- 1/2 tbsp olive oil
- 1/2-1 tbsp low sodium soy sauce
"Rice" and Veggies
- 10 oz frozen cauliflower rice approximately 3 cups (you can also use brown rice, white rice, or wild rice)
- 1/2 tbsp olive oil
- 1/2-1 tbsp low sodium soy sauce
- 1/2 onion chopped
- 2 cloves garlic minced
- 2-3 additional veggies of choice (I used an 8 oz package of mushrooms and a 5 oz bag of spinach)
Instructions
Tofu
- Preheat oven to 375 degrees F .
- Wrap your extra firm tofu in an absorbent towel. Set something heavy on top, like a cast iron skillet, to press out extra moisture for 5 minutes. Tip: If you have time, you can do this ahead of time to release even more moisture (up to 24 hours ahead).
- Unwrap tofu and cut into small cubes.
- Heat a large oven-safe metal or cast iron skillet over medium heat. Once hot, add oil, tofu, and soy sauce. Sauté for 5 minutes, flipping occasionally to cook on all sides, until tofu has begun to brown.
- Transfer skillet to oven to bake for about 15 minutes, or until the tofu is firm to the touch and has begun to crisp up. The longer it bakes, the firmer it gets.
- Once cooked, set aside.
"Rice" and Veggies
- While tofu is in the oven, cook “rice” and veggie mixture.
- Cook cauliflower rice according to instructions on package.
- Heat olive oil in a skillet and add onions. Cook until soft, approximately 2-3 minutes.
- Toss in mushrooms and cook for another 2-3 minutes.
- Add garlic, stir.
- Add cauliflower rice and soy sauce. Stir until cauliflower rice has absorbed soy sauce.
- Top mixture with spinach, stir and cook until wilted.
- Separate into meal prep containers or bowls. Top with cooked tofu.
Notes
*The nutrition figures above are based on one serving (total of two servings) and should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in foods, and the way ingredients are processed change the effective nutritional information in any given recipe.
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All About the Rice Bowl Equation!
Let’s talk about my all time favorite meal prep item—rice bowls. The are so quick to make, taste great leftover, and can literally be created into 100+ different combos with this simple equation!
Rice + Protein + Veggie + Fat + Flavor
- 1 bag frozen rice (brown rice, white rice, wild rice, cauliflower rice, etc.)—I like using frozen rice because it is SO much more simple to cook. Make sure that the frozen rice you are buying doesn’t have any additional sauces or seasonings.
- 1-1.5 pounds protein (Ex. chicken, ground turkey, shrimp, tofu, tempeh, black beans, etc.)
- 2-3 non-starchy vegetables (leafy greens, onion, peppers, mushrooms, zucchini, broccoli, etc.)
- 1 tbsp. healthy fat (ex. olive oil, avocado oil, etc.
- 1-2 tbsp. flavor (ex. garlic, low sodium soy sauce, pesto, taco sauce, salsa, spices, etc.)
Continue reading to learn more about making rice bowls in three simple steps!
Step One: Cook the Protein
Step Two: Saute oil, Garlic (if using), and Veggies
Step Three: Mix in rice and flavor. Top with Protein.
I CAN’T WAIT TO SEE YOU TRY IT!
Don’t forget to share your creation on social media by tagging @nutritionwellnesslifestyle_ on Instagram!
