Sesame tofu bowl with fried egg

Pan-fried egg, tofu, chickpeas, steamed broccoli, brown rice and sesame ginger dressing

meal plan app with pre-workout, post-workout, calories, and macros

AuthorARISE Team
Yields1 Serving

Prep Time5 minsCook Time10 minsTotal Time15 mins

Ingredients
  cup Tofu, firm or extra firm
  cup Broccoli
 ¼ cup Chickpeas, cooked/canned
 1 Egg
 ½ cup Cooked brown rice (or quinoa)
Optional ingredients
 1 tbsp Green onions, sliced
 1 tbsp Cilantro, chopped
 ½ tbsp Seasoned soy sauce
 1 tbsp Sesame ginger dressing
 Cooking spray or butter, as needed

Prep
1

Chop the broccoli and tofu into bite-sized pieces.

Optional - Marinate the tofu in 1-2 tbsp of soy sauce and seasonings overnight or at least 1 hour.

Cook - microwave method
2

In a bowl, add cooked rice and top with raw broccoli, chickpeas, tofu and microwave covered for 2-3 minutes on high.

3

In a separate mug/bowl, coat the sides with cooking spray or butter. Crack in the egg and poke a hole in the yolk to let steam our. Or scramble the egg(s) with salt and pepper. Microwave for 45 sec on high - check - and microwave for 30-45 more seconds until desired doneness.

Cook - stove method
4

In a pot, boil or steam the broccoli in hot water for 3-5 minutes.

5

Season the tofu and chickpeas with soy sauce and pan-fry on medium-high heat for 5-8 minutes. Pan-fry the egg on the side for 3-4 minutes.

6

Warm up the cooked rice.

Serve
7

Assemble everything into a bowl. Season with ginger sesame dressing and soy sauce to taste.

Optionally, garnish with chopped cilantro and green onions.

Ingredients

Ingredients
  cup Tofu, firm or extra firm
  cup Broccoli
 ¼ cup Chickpeas, cooked/canned
 1 Egg
 ½ cup Cooked brown rice (or quinoa)
Optional ingredients
 1 tbsp Green onions, sliced
 1 tbsp Cilantro, chopped
 ½ tbsp Seasoned soy sauce
 1 tbsp Sesame ginger dressing
 Cooking spray or butter, as needed

Directions

Prep
1

Chop the broccoli and tofu into bite-sized pieces.

Optional - Marinate the tofu in 1-2 tbsp of soy sauce and seasonings overnight or at least 1 hour.

Cook - microwave method
2

In a bowl, add cooked rice and top with raw broccoli, chickpeas, tofu and microwave covered for 2-3 minutes on high.

3

In a separate mug/bowl, coat the sides with cooking spray or butter. Crack in the egg and poke a hole in the yolk to let steam our. Or scramble the egg(s) with salt and pepper. Microwave for 45 sec on high - check - and microwave for 30-45 more seconds until desired doneness.

Cook - stove method
4

In a pot, boil or steam the broccoli in hot water for 3-5 minutes.

5

Season the tofu and chickpeas with soy sauce and pan-fry on medium-high heat for 5-8 minutes. Pan-fry the egg on the side for 3-4 minutes.

6

Warm up the cooked rice.

Serve
7

Assemble everything into a bowl. Season with ginger sesame dressing and soy sauce to taste.

Optionally, garnish with chopped cilantro and green onions.

Sesame tofu bowl with fried egg
Nutrition Facts

Serving Size 1


Amount Per Serving
Calories 470
% Daily Value *
Total Fat 18.7g34%
Saturated Fat 3.9g20%
Trans Fat 0g
Total Carbohydrate 45.5g19%
Dietary Fiber 6.2g25%
Sugars 7g
Protein 34.8g35%

Vitamin A 13%
Vitamin C 24%
Calcium 69%
Iron 81%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

ARISE workout nutrition app

Save this recipe card

🥑 Get lean recipes

Blueberry cobbler almond smoothie

Blueberry cobbler almond smoothie Almond milk, blueberries, banana, granola, cinnamonget lean preworkout vegan carbs 70% protein 10% fat 20%Save this recipe card🥑 Get lean recipesWant custom meal plans for your goals?Join our beta Try out the...

Crispy chicken ranch salad wrap

Crispy chicken ranch salad wrap Seasoned chicken strips, mixed greens, dressed with ranch and wrapped in a toasted tortilla.get lean carbs 40% protein 30% fat 30%Save this recipe card🥑 Get lean recipesWant custom meal plans for your goals?Join...

Want custom meal plans for your goals?

Join our beta

Try out the newest version of the app before anyone else.

ARISE logo

We believe that support for well-being should be accessible to everyone, everywhere. Our vision is to make the world a healthier and happier place.

About | Contact | Terms of Use | Privacy Policy


© 2018 - 2020 ARISE PERFORMANCE LABS, INC

Pin It on Pinterest