Korean Tofu Plate
Remix of: Korean BBQ. less fat than the Korean BBQ
506
Calories
34g
Protein
50g
Carbs
22g
Fat
Tofu seared and served over cooked brown rice with broccoli florets and bright aromatics.
Kcal 506 · Protein 34 g · Carbs 50 g · $ 4.00 per serving
Protein 34g · Carbs 50g · Fat 22g
15 min
Prep
15 min
Cook
$ 4
Per Plate
506
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 12 oz tofu, cut into 1-inch pieces
- 1/2 cup cooked brown rice
- 1.5 cups cooked broccoli (from about 2 cups raw florets)
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 tbsp coconut aminos
- 1 tsp sesame oil
- 1 tbsp toasted sesame seeds
- 2 cloves garlic, minced
- 1 tsp grated ginger
- 24 oz tofu, cut into 1-inch pieces
- 1 cup cooked brown rice
- 3 cups cooked broccoli (from about 4 cups raw florets)
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 2 tbsp coconut aminos
- 2 tsp sesame oil
- 2 tbsp toasted sesame seeds
- 4 cloves garlic, minced
- 2 tsp grated ginger
- 48 oz tofu, cut into 1-inch pieces
- 2 cups cooked brown rice
- 6 cups cooked broccoli (from about 8 cups raw florets)
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 4 tbsp coconut aminos
- 4 tsp sesame oil
- 4 tbsp toasted sesame seeds
- 8 cloves garlic, minced
- 4 tsp grated ginger
- 72 oz tofu, cut into 1-inch pieces
- 3 cups cooked brown rice
- 9 cups cooked broccoli (from about 12 cups raw florets)
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 6 tbsp coconut aminos
- 6 tsp sesame oil
- 6 tbsp toasted sesame seeds
- 12 cloves garlic, minced
- 6 tsp grated ginger
- 96 oz tofu, cut into 1-inch pieces
- 4 cups cooked brown rice
- 12 cups cooked broccoli (from about 16 cups raw florets)
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 8 tbsp coconut aminos
- 8 tsp sesame oil
- 8 tbsp toasted sesame seeds
- 16 cloves garlic, minced
- 8 tsp grated ginger
Before You Start
Press the tofu dry and cut it into slabs, cut the broccoli into florets, rinse the spinach, mince the garlic, grate the ginger, and have the rice ready.
How To Make It
- Warm a nonstick skillet over medium high heat, about 1 minute, until a drop of water sizzles.
- Season the tofu, add it to the pan, and sear, turning to color the sides, 6 to 8 minutes, until golden and crisp.
- Add the broccoli florets and cook, stirring, 5 to 6 minutes, until bright green and just tender.
- Add the spinach and cook, 1 to 2 minutes, until it wilts.
- Off the heat, toss everything with the coconut aminos, sesame oil, garlic, ginger, and sesame seeds.
- Serve the tofu and vegetables over the cooked rice.
Fix It: If the broccoli is still tough, add a splash of water and cover the pan for a minute to steam it tender.
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 15 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.
Nutrition Per Serving
- Calories506
- Protein34g
- Carbs50g
- Fat22g
- Fiber8g
- Sodium204mg
Bonus Benefits
- Steady Energy
- Eating Well
- A Healthy Weight
- Blood Sugar
- Joint Comfort
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Tofu: plant protein and isoflavones, reported to keep you full and look after your heart.
Tofu: plant protein and isoflavones, reported to keep you full and look after your heart.
Tools For This Recipe
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