Teriyaki tofu poke bowl

Nutrition content per serve

Energy: 503 calories (2102 kJ) | Protein: 29g | Carb: 32g | Sugar: 1.1g | Total fat: 24g | Fibre: 17g | Serves 3 | Total time: 20 minutes (if using pre-prepared rice)

* Approximate values from Xyris Foodworks software. 

Ingredients:

Poke bowl filling:

• 1 block of firm tofu (450g) (to be cooked in the teriyaki sauce)
• ½ fresh cucumber, sliced
• ½ cup cooked edamame beans
• ¼ red cabbage, sliced
• 1 avocado, diced or sliced
• 1 ½ cups cooked brown rice (or quinoa)
• 1 tbsp sesame seeds
• ½ cup coriander, finely chopped
• 2 spring onions (white and green parts, sliced thinly on the base)

Teriyaki sauce:

• ½ cup coconut aminos (or low-sodium tamari sauce)
• 1 tsp sesame oil
• 1 tbsp apple cider vinegar
• 1 tsp finely grated fresh ginger
• 1 tsp minced garlic
• 2 tsp monk fruit sweetener (alter to taste)
• ¼ tsp xanthan gum
• 2 tbsp sesame seeds (optional)

To serve (optional):

• Japanese mayo
• Fresh lime wedge
• Sesame seeds
• Sheet of sliced nori (seaweed sheet)

Directions:

1. Make the teriyaki sauce in a bowl, then dice the tofu into cubes and let it marinate in the sauce for 10 minutes. While the tofu is marinating, cook the rice (or use microwaved rice).
2. In a pan on medium to high heat, add the tofu and teriyaki sauce. Stir around for 5 minutes until tofu is lightly golden and sauce is bubbling.
3. In a bowl add your rice, chopped veggies, and then cooked tofu. Add the ‘to serve’ ingredients as per your preference. Best enjoyed fresh. 

What's good about this recipe?

• Tofu: Great source of plant protein and contains all our essential amino acids, iron and calcium
• Vegetables: Rich in vitamins, minerals, and fibre for a healthy gut
• Brown rice/quinoa: Complex carbohydrate, low GI
• Teriyaki sauce: Keto friendly, sugar free and lower in sodium than your regular store-bought sauce.

All information contained in this article has been prepared by CBHS health professionals and is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.