Popular Conditions & Diets
Ingredients
13
Time
40m
Serves
4
Recipe by Kelsey Russell-Murray
Ingredients
13
Time
40m
Serves
4
Dinner
Vegan
1 cup
Brown Rice
2
Bell Peppers
diced into bite sized pieces
2 cups
Baby Bok Choy
roughly chopped
4 cups
Broccoli
chopped into small florets
4-6
Green Onions
thinly sliced
400 g
Extra Firm Tofu
(1 package)
1 Tbsp
Fresh Ginger
peeled and finely minced
3 Tbsp
Gluten-Free Low Sodium Soy Sauce
1 Tbsp
Sesame Oil
3 Tbsp
Cornstarch
1/3 cup
Teriyaki Sauce
2 Tbsp
Avocado Oil
2 Tbsp
Sesame Seeds
for garnish
1
Rinse brown rice thoroughly with water and then cook per package instruction.
2
Preheat oven to 425-degrees F. Wrap tofu in paper towel or a clean absorbent towel and press to remove excess fluid. Remove towel and cube tofu into 1-inch x 1-inch pieces. Add tofu to a medium bowl and drizzle with soy sauce and sesame oil, stirring to coat evenly. Sprinkle cornstarch over the tofu and toss to coat. Add tofu to a parchment-lined baking sheet and bake for 25-minutes, stirring halfway. When tofu is finished baking, remove from the oven. Add tofu and teriyaki sauce and 2 tbsp. of water to a large frying pan and cook over medium-high heat for 3-5 minutes, stirring frequently to coat all pieces of tofu with sauce.
3
In the meantime, heat a large frying pan on medium-high and add oil, ginger, garlic and green onions. Cook for 1 minute, until fragrant. Add the peppers and bok choy and cook for 2-4 minutes, until vegetables begin to soften. Season with salt and pepper.
4
Divide the finished brown rice evenly between bowls. Top with sautéed vegetables and teriyaki tofu. If desired, drizzle with extra teriyaki sauce, green onion and sesame seeds. Enjoy!
5
Substitutions: Substitute protein of your choice – chicken or shrimp would work well! Substitute veggies of your choice or what you have on hand. Mushrooms, grated carrots, zucchini and spinach would all work well in this dish. Swap tamari or coconut aminos for soy sauce. Use cooking oil of your choice!
I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.
