Italian Tofu Plate
Remix of: Chicken Parmesan.
630
Calories
34g
Protein
67g
Carbs
28g
Fat
Tofu seared and served over cooked brown rice with spinach and bright aromatics.
Kcal 630 · Protein 34 g · Carbs 67 g · $ 4.00 per serving
Protein 34g · Carbs 67g · Fat 28g
15 min
Prep
16 min
Cook
$ 4
Per Plate
630
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 12 oz tofu
- 1 cup cooked brown rice
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1.5 cups cooked mushrooms (from about 3 cups raw sliced)
- 2 cloves garlic, minced
- 1 tbsp olive oil
- 1/2 cup cooked tomato (from 1 diced)
- 1/4 cup basil
- 24 oz tofu
- 2 cups cooked brown rice
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 3 cups cooked mushrooms (from about 6 cups raw sliced)
- 4 cloves garlic, minced
- 2 tbsp olive oil
- 1 cup cooked tomato (from 2 diced)
- 1/2 cup basil
- 48 oz tofu
- 4 cups cooked brown rice
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 6 cups cooked mushrooms (from about 12 cups raw sliced)
- 8 cloves garlic, minced
- 4 tbsp olive oil
- 2 cups cooked tomato (from 4 diced)
- 1 cup basil
- 72 oz tofu
- 6 cups cooked brown rice
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 9 cups cooked mushrooms (from about 18 cups raw sliced)
- 12 cloves garlic, minced
- 6 tbsp olive oil
- 3 cups cooked tomato (from 6 diced)
- 1 1/2 cups basil
- 96 oz tofu
- 8 cups cooked brown rice
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 12 cups cooked mushrooms (from about 24 cups raw sliced)
- 16 cloves garlic, minced
- 8 tbsp olive oil
- 4 cups cooked tomato (from 8 diced)
- 2 cups basil
Before You Start
Press the tofu dry and cube it, slice the mushrooms, mince the garlic, dice the tomato, and rinse the spinach.
How To Make It
- Season the tofu and sear it in the olive oil over medium high, 6 to 8 minutes, turning, until golden and crisp on several sides, then set it aside.
- Add the mushrooms to the pan and cook, 5 to 6 minutes, until browned and their liquid has cooked off.
- Add the garlic and diced tomato and simmer, 3 to 4 minutes, until the tomato softens into a loose sauce.
- Stir in the spinach and cook, 1 to 2 minutes, until it wilts, then fold in the basil.
- Return the tofu, toss to coat, and serve over the brown rice.
Fix It: If the tomato sauce looks dry, add a splash of water so it stays saucy instead of pasty.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 16 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories630
- Protein34g
- Carbs67g
- Fat28g
- Fiber8g
- Sodium84mg
Bonus Benefits
- Eating Well
- Steady Energy
- Heart Health
- Mood Support
- Blood Sugar
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Tomato: lycopene and vitamin C, reported to support heart health.
Tomato: lycopene and vitamin C, reported to support heart health.
Tools For This Recipe
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