Teriyaki Tofu Rice Bowl
The nori garnish adds umami flavour to this Japanese-inspired rice bowl. If wasabi powder is unavailable, you can use a small minced chili pepper to bring some fiery punch to the avocado mixture. Consider serving with a side of pickled ginger.
1 lb (450 g) firm tofu, drained
3 Tbsp (45 mL) reduced sodium soy sauce
2 Tbsp (30 mL) mirin or rice vinegar
1 Tbsp (15 mL) honey
2 tsp (10 mL) sesame oil
1 1/2 cups (350 mL) brown jasmine rice
1 in (2.5 cm) piece fresh ginger, grated
1/2 Tbsp (7 mL) wasabi powder
2 sheets nori
2 Tbsp (30 mL) sesame seeds
1 avocado, diced
1/2 cucumber, chopped
1 carrot, cut into matchsticks
2 green onions, sliced
1/4 cup (60 mL) chopped cilantro
Juice of 1 lime
Cut tofu crosswise into 8 slices. Place slices in shallow container. In small bowl, whisk together soy sauce, mirin or rice vinegar, honey, and sesame oil. Pour soy sauce mixture over tofu and let soak, turning once, for at least 2 hours, but preferably several hours. When ready to serve, cut marinated tofu pieces in half crosswise and reserve marinade.
Place rice, ginger, and 2 cups (500 mL) water in medium saucepan. Bring to a boil, reduce heat to low, and simmer covered until rice is tender, about 30 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff rice with fork.
Meanwhile, in small bowl, stir together wasabi powder with 1/2 Tbsp (7 mL) cold water until paste forms. Cover bowl and chill for at least 15 minutes. The longer the paste sits, the hotter the wasabi becomes.
Preheat oven to 250 F (120 C). Very lightly brush nori with water and toast in oven for 15 minutes, or until crisp and darkened. Crumble nori into 1 in (2.5 cm) pieces. Heat dry, heavy-bottomed skillet over medium heat. Add sesame seeds and toast, shaking pan occasionally, until seeds are fragrant and begin making popping sounds. Toss sesame seeds with nori pieces.
In bowl, toss together avocado, cucumber, carrot, green onions, and cilantro. Whisk lime juice into wasabi paste and toss with avocado mixture.
Divide rice among serving bowls and top with tofu pieces and avocado mixture. Drizzle on any reserved marinade. Sprinkle nori mixture over top.
Serves 4.
Each serving contains: 507 calories; 21 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 73 g total carbohydrates (7 g sugars, 10 g fibre); 482 mg sodium
Carbs after cardio
Although we often focus on protein when deciding what to eat after a workout, our bodies also require carbohydrates. Together, these components are a muscle-building dream team, with protein aiding in muscle repair and carbs helping to replenish lost energy.
For an ideal recovery meal, opt for foods with a three-to-one ratio of carbs to protein. This Teriyaki Tofu Rice Bowl is a near-perfect choice, with 73 g of carbohydrates and 21 g of protein per serving.
source: "Rice Bowls", alive #385, November 2014
Teriyaki Tofu Rice Bowl
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
