Skinnytaste · by Gina Homolka★ 5.0 (13)
Pan Seared Tofu Bowls
NUTRITION · PER SERVING25M COOK
CAL 19%·PRO 44%
CARBS 45G48% OF CAL
7G FIBER36G OTHER3G TOTAL SUGAR
FAT 16G39% OF CAL
2G SAT14G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Pan-seared tofu served over rice with broccoli and edamame in a sesame sauce. A protein-rich vegetarian meal ready in under 30 minutes.
mainbowltofu⚡ microwave🍳 skilletdairy freegluten freeveganvegetarian
View the full recipe on Skinnytaste →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 2- 8 ounces extra-firm tofu (sliced into 4 slices)
- 2 tablespoons reduced sodium soy sauce ( or gluten-free tamari)
- 1 tablespoon unseasoned rice vinegar
- 1 teaspoon sesame oil
- avocado oil spray
- 1 cup cooked brown rice (or frozen)
- 2 cups broccoli florets
- ½ cup shelled edamame (if frozen thawed)
- 2 teaspoons S&B Chili Oil with Crunchy Garlic (or chili crunch of your choice*)
- 1 chopped scallion (for garnish)
At a glance
PER SERVING · TIME 25M
CAL 19%·PRO 44%
CARBS 45G48% OF CAL
7G FIBER36G OTHER3G TOTAL SUGAR
FAT 16G39% OF CAL
2G SAT14G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 5m
- Cook
- 10m
- Sodium
- 635mg
- Total sugar
- 3g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 587mg
- Calcium
- 400mg
- Iron
- 4mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 5M
- SODIUM
- 635MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.