Tofu and Broccoli Power Bowl

Ingredients:

For the Baked Tofu:

• 1 block (about 14 oz) firm tofu, pressed and cubed
• 2 tablespoons soy sauce or tamari
• 1 tablespoon olive oil
• 1 tablespoon maple syrup
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and black pepper to taste

For the Steamed Broccoli:

• 1 large head of broccoli, cut into florets
• Salt and black pepper to taste

For the Brown Rice:

• 1 cup brown rice
• 2 cups water or vegetable broth
• Salt to taste

Instructions:

1. Prepare the Brown Rice:
   • In a medium saucepan, bring the water or vegetable broth to a boil.
   • Add the brown rice and a pinch of salt.
   • Reduce the heat to low, cover, and simmer for about 40-45 minutes, or until the rice is tender and the liquid is absorbed.
   • Remove from heat and let it sit covered for 5 minutes. Fluff with a fork before serving.
2. Prepare the Tofu:
   • Preheat your oven to 400°F (200°C).
   • In a small bowl, whisk together the soy sauce, olive oil, maple syrup, garlic powder, smoked paprika, salt, and black pepper.
   • Place the tofu cubes in a large bowl and pour the marinade over them. Toss gently to coat evenly.
   • Spread the tofu cubes in a single layer on a baking sheet lined with parchment paper or a silicone baking mat.
   • Bake for 25-30 minutes, flipping halfway through, until the tofu is golden brown and crispy on the edges.
3. Steam the Broccoli:
   • While the tofu is baking, bring a pot of water to a boil and place a steamer basket over the pot.
   • Add the broccoli florets to the steamer basket, cover, and steam for about 5-7 minutes, or until the broccoli is tender but still bright green.
   • Season with salt and black pepper to taste.
4. Assemble the Bowl:
   • Divide the cooked brown rice into serving bowls.
   • Top each bowl with the baked tofu and steamed broccoli.
   • Garnish with additional toppings such as sesame seeds, sliced green onions, or a squeeze of fresh lemon juice if desired.

Enjoy your Tofu and Broccoli Power Bowl, a delicious and nutritious meal that’s perfect for a balanced diet!

Benefits of this Recipe:

• High in Plant Protein: Tofu provides a substantial amount of plant-based protein.
• Rich in Fiber: Brown rice and broccoli contribute to dietary fiber, aiding digestion.
• Nutrient-Dense: Broccoli is packed with vitamins and minerals, including vitamin C, vitamin K, and folate.
• Heart-Healthy: This dish is low in saturated fat and includes healthy fats from olive oil.
• Balanced Meal: Combines protein, healthy carbs, and vegetables for a complete, balanced meal.

Nutritive Value (Per Serving – Estimated):

• Calories: 400
• Protein: 15g
• Carbohydrates: 50g
• Dietary Fiber: 8g
• Sugars: 6g
• Fat: 15g
• Saturated Fat: 2g
• Cholesterol: 0mg
• Sodium: 600mg
• Vitamin A: 20% of the Daily Value (DV)
• Vitamin C: 100% of the DV
• Calcium: 20% of the DV
• Iron: 15% of the DV

Enjoy the flavorful and wholesome Tofu and Broccoli Power Bowl for a satisfying and healthful meal!