Asian tofu protein bowl.
In the pursuit of feeding one of my Boston bound marathon runner clients, targeting foods that are high protein & a less bean focused menu this week. My mind obviously went to tofu, my absolute favorite source of protein and this dish was created from experimenting in the kitchen.
Now if you follow my Instagram story, you’ve seen me whip up marinated tofu similar to this recipe but I’ve never really documented it. It was always a recipe I whipped up from memory but never shared. I had literally hundreds of emails asking for the recipe and so it goes… here it finally is! My apologies for my tardiness but I’ve been quite busy with recipe jobs/blogging, cooking and oh hey all things college-related including many flights being booked for travel. But I digress… this recipe is a trifecta of protein, carbs, fiber and all thing good in the world. One dish meal that is pure perfection. I hope you enjoy this one as much as we do.
1 block of firm or extra firm tofu, drained and pressed (see notes below)
1/2 cup of chili sauce
1/4 cup of rice wine vinegar
Several dashes of your favorite hot sauce
1 tbl of maple syrup
1 tbl Black or white sesame seeds
1 chili pepper/jalapeno diced (seeded or not depending on your heat preference)
1 cup of uncooked rice – cooked according to package directions
1 cup of shelled edamame, frozen with no need to defrost
3 spring onions, trimmed and sliced
2 tbl of pepitas
2 tbl of sunflower seeds
2 tbl of liquid aminos
Garnish: red pepper flakes (optional)
Cook your rice according to package directions. I prefer using brown rice but white also works.
Begin by pressing your tofu block. Drain the excess water and place the tofu inside of a clean kitchen towel (wrap it up) and place on a dish or baking sheet. Place a heavy cast iron pan or something similar on top (I also put heavy canned goods in the pan for extra weight). Press the tofu for 30 minutes. Once done, remove and slice the tofu into cubes.
In the meantime, whip your marinade in a large bowl (with enough room to add the tofu later to coat). Into your bowl add chili sauce, rice wine vinegar, hot sauce, pepper and maple syrup. Whisk to combine.
Add your tofu cubes and toss to coat.
Toss to coat and add your sesame seeds.
Preheat your oven to 350 degrees and line your baking sheet with parchment paper. Place the tofu on the sheet to bake.
Bake for 20 minutes then flip the tofu over. Bake for another 15-20 minutes or until golden. I prefer my tofu well-done so I cook a long time.
In a large bowl, add your rice, tofu, edamame, green onions, seeds and your liquid aminos. Toss to coat. Taste test and adjust seasoning. Serve immediately or store in an airtight container in your fridge for up to 5 days.
Sunday: 6 outdoor miles with Bill
Monday: 55m climbing on the treadmill incline of 11/ 20m elliptical and 40m weightlifting/core
— Knead to Cook