On a late workday, the hard part is often not cooking—it is deciding what to make. This tofu, broccoli, mushroom, and rice bowl is not trying to feel like “diet food.” It is simply a warm, textured, ordinary meal you can get on the table in a short time.
Ingredients for one
- One small bowl of cooked rice, one block of tofu, a small handful of broccoli, and a small handful of mushrooms.
- Minced garlic, soy sauce, a small amount of oil, black pepper or a seasoning you enjoy; sesame and lime are optional.
Make it in about 18 minutes
- Pat the tofu gently dry and cube it. Break broccoli into small florets and slice the mushrooms.
- Warm a little oil in a skillet and brown the tofu lightly on both sides; set it aside.
- In the same pan, cook the garlic briefly, then add mushrooms and broccoli. Add a splash of water and cover for 2 to 3 minutes if needed.
- Return the tofu, add a small amount of soy sauce and black pepper, then toss. Serve over warm rice with sesame or a squeeze of lime.
No brown rice at home? Regular rice, corn, noodles, or potatoes can step in, and frozen vegetables work too. The point is not to eat from a template; it is to give vegetables, a protein food, and a carbohydrate a place in the meal.
Is tofu one of your regular ingredients? What would you swap in for mushrooms?
Sources
American Heart Association: The Deliciously Balanced Plate Infographic
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