One of our favorite weeknight meals! Try batch-cooking & enjoy it for lunch too!
Stovetop, Pot (small), Frying pan
Step 1
In a pot of boiling salted water, cook the rice according to the package instructions. Drain it at the end of cooking.
Step 2
Meanwhile, wash then cut the broccoli into tops.
Step 3
Cook the broccoli in a pan of boiling salted water for 6 minutes. At the end of cooking, drain it.
Step 4
Meanwhile, cut the tofu into small cubes.
Step 5
In a deep plate, add the flour and coat the tofu in it so the sauce sticks to it better.
Step 6
Heat a pan with neutral oil. Add the diced tofu and grill them for 5 minutes over medium heat.
Step 7
At the same time, prepare the sauce. In a bowl, mix: peanut butter, sweet soy sauce and grated garlic. Add a splash of water to dilute the sauce.
Step 8
Once the tofu is nicely toasted, add the peanut sauce to the pan. Cook for an additional 1 to 2 minutes, over low heat, stirring.
Step 9
Serve the tofu with the rice and broccoli. Add crushed peanuts and a few coriander leaves, if you have them. It's ready !
Personal notes
Add your own flavor!
Nutrition facts
Average estimated amount for one serving
Energy | 624 cal. |
Fat | 18 g |
Carbohydrates | 90 g |
Protein | 26 g |
Fiber | 7 g |
Values are based on an average estimate for one serving. All nutrition information presented on Jow is intended for informational purposes only. If you have any concerns or questions about your health, please consult with a health-care professional.
On average, one serving of the recipe "Saucy Peanut Tofu Bowl" contains 624 Energy, 18 g of Fat, 90 g of Carbohydrates, 26 g of Protein, 7 g of Fiber.
Price per portion
€ | Nos recettes à -2 € par portion |
€€ | Nos recettes entre 2 € et 4 € par portion |
€€€ | Nos recettes à +4 € par portion |
Please note, the price above is dependent on your grocer and the available products in the grocery store you chose.
Scores
A Nutri-score
The Nutri-score is an indicator intended for understanding nutritional information. Recipes or products are classified from A to E according to their food composition to promote (fiber, proteins, fruits, vegetables, legumes, etc.) and foods to limit (energy, saturated fatty acids, sugars, salt, etc.).
A Eco-score
The Eco-score is an indicator representing the environmental impact of food products. The recipes or products are classified from A to E. It takes into account several factors on the pollution of air, water, oceans, soil, as well as the impacts on the biosphere. These impacts are studied throughout the product life cycle.
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