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Pan Seared Tofu

with Coconut Brown Rice and Broccoli

dinner

Dinner Tofu Hearty Vegetables Nuts Gluten-Free High-Protein Winter Recipes Seasonal Menu Summer Recipes
SERVINGS
2 2
PREP & COOK TIME
45 min
CALORIES
559
FAT
28g
CARBOHYDRATES
59g
PROTEIN
22g

MAIN INGREDIENTS

  1. 1 package firm tofu
  2. 1 1/4 cup brown rice
  3. 4 cups broccoli florets
  4. 2 green onions
  5. 1 tablespoon sriracha**
  6. 1/4 cup peanut butter**
  7. 2 tablespoons tamari**
  8. 1/4 cup rice wine vinegar**
  9. 2 cloves garlic, peeled
  10. 1 knob ginger
  11. 1/4 cup unsalted peanuts
  12. 1 tablespoon olive oil*
  13. 5.4 oz can coconut milk
  14. 2 cups water*
  15. *not included
  16. *sauce mix

TOOLS

  • Small Bowl
  • 2 Small Pots and 1 lid
  • Non-Stick Sauté Pan

INSTRUCTIONS

1

Rinse and dry all produce. In a small pot, place brown rice, 2 cups water, and coconut milk. Place over high heat until it reaches a boil, then reduce to a simmer and cover, cook for 35-40 minutes while moving on to next step. Remove rice from heat when cooked. Place a small pot of water on to boil for the broccoli.

2

Cut tofu into 4 “steaks” and lay on paper towels. Peel and mince ginger. Mince garlic. Roughy chop peanuts. Thinly slice green onions.

3

To create sauce for tofu, in a small bowl mix sriracha, tamari, peanut butter, rice wine vinegar, minced ginger and garlic. Set aside.

4

Pat each of the tofu steaks dry. Place the sauté pan on medium-high heat, and add 1 tablespoon of olive oil to the pan. Sear the tofu on each side for 2 minutes, until slightly brown and slightly crisp. After all of the tofu steaks are cooked, pour the sauce into the pan and heat well, 2-3 minutes. Flip the tofu in the sauce and turn off heat.

5

Drop broccoli into boiling water. Cook for 3 minutes, and drain.

6

To plate, place 1 cup of the coconut brown rice on a plate, top with tofu and a side of broccoli, spoon over some of the sauce from the pan and garnish with green onions and peanuts. Enjoy!