Teriyaki Tofu Rice Bowl Recipe - The Woks of Life (2024)

FAQs

How many calories in a teriyaki tofu bowl? ›

Market Express Teriyaki Tofu Rice Bowl (1 bowl) contains 101g total carbs, 95g net carbs, 5g fat, 18g protein, and 518 calories.

Heat vegetable oil in a large nonstick skillet over medium-high. Add the tofu to the pan, making sure not to overcrowd the pan (otherwise it'll steam). Cook the tofu until golden brown, 3 to 4 minutes per side.

You can use soy sauce, garlic, ginger, sesame oil, and other seasonings to make a simple marinade. Let the tofu marinate for at least 30 minutes (or up to a few hours) before cooking or grilling. Press it: Firm tofu can be quite bland if eaten straight out of the package.

With only 14 calories per serving, teriyaki sauce won't add a lot of extra calories to your meat, fish, or vegetables.

Baked, Not Fried.

My method for baking tofu produces tofu that's chewy, but it's cooked in the oven, making it much healthier.

MILLION DOLLAR TOFU TIP: Don't overcook your tofu! Overcooked tofu is rubbery and dry (not great). In my experience, newbies to eating tofu prefer a firmer tofu texture (well done) at first. To achieve that, cook the tofu for a few extra minutes or cut it into smaller tofu cubes which creates a firmer, meaty texture.

Many cooking experts champion a quick soak as a way to give the protein more texture and flavor. “Simmering cubed tofu in salted water for 60 seconds pulls out excess moisture and tightens the proteins on its surface,” Lukas Volger told Bon Appétit in 2021.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

Then season with turmeric, black pepper, garlic powder, black salt (for an “eggy” flavor, or use sea salt or Tamari instead), and add in your favorite cooked veggies. Add a little salad dressing, dijon, lemon juice, or whatever you'd typically make a marinade or sauce with.

What does adding cornstarch to tofu do? ›

A light coating of cornstarch will absorb even more moisture from the tofu's surface and contribute to a distinct coating. Sprinkle over the starch (potato starch, tapioca starch, and arrowroot all work too) a little bit at a time and toss the tofu, pressing gently so the starch adheres.

Sushi Do Chicken Teriyaki Bowl (1 serving) contains 63g total carbs, 61g net carbs, 9g fat, 29g protein, and 450 calories.

Teriyaki Grilled Tofu 150g - 149 kcal - Macro Meals.

This translates to between 400-600 calories per meal – so a serving of our vegan poke bowl fits perfectly in as a healthy dinner (if that sounds good to you, try our delicious low calorie vegetarian dinner ideas too!)!