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Grilled tofu with stir-fried vegetables and brown rice 🍚

Grilled tofu with stir-fried vegetables and brown rice 🍚

🥗 25 Mins | 🍽️Low-Calories | 🍚Balanced & Nutritious

Hello Quick Meals
September 07, 2023

Dinner time: Grilled tofu with stir-fried vegetables and brown rice 🍚

Indulge in a speedy yet satisfying culinary adventure with our Grilled Tofu and Stir-Fried Vegetables served over Quick Brown Rice. In just under 30 minutes, you'll savor the perfect harmony of grilled tofu's smoky essence, vibrant stir-fried veggies, and nutty brown rice. A flavorful, time-efficient delight! 🍽️🥦🍚

Reasons to enjoy Baked Cod with Asparagus and Quinoa Pilaf:

⏱️ Quick & Easy: Ready in under 30 minutes for a fast, hassle-free meal.

🍽️ Balanced & Nutritious: Provides protein, veggies, and whole grains in one dish.

❤️ Heart-Healthy: Cod, quinoa, and asparagus promote heart health.

🍋 Delicious Flavors: Seasoned with garlic and lemon for a tasty experience.

🌿 Versatile: Customize with your favorite herbs and spices.

🥦 Healthy & Low-Calorie: A satisfying meal that's relatively low in calories.

♻️ Quick Cleanup: Minimal pots and pans for easy cleanup.

🌈 Vibrant Presentation: Colorful and visually appealing.

👨‍👩‍👧‍👦 Family-Friendly: Loved by both adults and kids.

🍽️ Diet-Flexible: Suitable for various dietary preferences.

🍛 Leftovers: Reheats well for a convenient next-day meal.

INGREDIENTS

For the Grilled Tofu:

1 block (14 oz) firm tofu, pressed and drained
2 tablespoons soy sauce or tamari (for a gluten-free option)

2 tablespoons rice vinegar
1 tablespoon toasted sesame oil
2 cloves garlic, minced
1 teaspoon grated ginger
Salt and pepper to taste

For the Stir-Fried Vegetables:

For the Stir-Fried Vegetables:
2 cups mixed vegetables (e.g., bell peppers, broccoli, carrots, snap peas), thinly sliced

1 tablespoon vegetable oil
2 cloves garlic, minced
1 teaspoon grated ginger
2 tablespoons soy sauce or tamari
1 teaspoon sesame seeds (optional)

For the Quick Brown Rice:

1 cup instant brown rice
1 3/4 cups water
Pinch of salt

INSTRUCTIONS

Prepare the Grilled Tofu

STEP 1: In a bowl, whisk together the soy sauce, rice vinegar, toasted sesame oil, minced garlic, grated ginger, salt, and pepper to create the marinade.

STEP 2: Cut the pressed and drained tofu into thick slices or cubes.

STEP 3: Place the tofu pieces in a shallow dish and pour the marinade over them. Allow them to marinate for about 10-15 minutes.

STEP 4: Preheat your grill or grill pan over medium-high heat. Brush with a little oil to prevent sticking.

STEP 5: Grill the tofu for about 3-4 minutes on each side, or until grill marks appear and it's heated through. Remove from the grill and set aside.

Prepare the Stir-Fried Vegetables

STEP 1: In a wok or large skillet, heat the vegetable oil over medium-high heat.

STEP 2: Add the minced garlic and grated ginger, and stir-fry for about 30 seconds, until fragrant.

STEP 3: Add the thinly sliced vegetables and stir-fry for 4-5 minutes, or until they become tender-crisp.

STEP 4: Pour the soy sauce (or tamari) over the vegetables and stir-fry for an additional 1-2 minutes.

STEP 5: Remove from heat and sprinkle with sesame seeds if desired.

Prepare the Quick Brown Rice

STEP 1: In a medium saucepan, bring 1 3/4 cups of water to a boil.

STEP 2: Stir in the instant brown rice and a pinch of salt.

STEP 3: Cover the saucepan, reduce heat to low, and simmer for 5 minutes.

STEP 4: Remove from heat and let it sit, covered, for about 5 minutes. Fluff with a fork.

Assemble the Dish

STEP 1: To serve, place a portion of quick brown rice on each plate.

STEP 2: Top the rice with grilled tofu slices or cubes.

STEP 3: Spoon the stir-fried vegetables over the tofu.

STEP 4: Garnish with additional sesame seeds and fresh herbs if desired.

This quick and tasty offers delightful combination of flavors and textures while saving you time in the kitchen.

Bon Appétit!