Meatless Monday: Chili Marinated Tofu with Coconut Rice

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This delicious Asian inspired dish is the perfect combination of spicy and sweet. I used two new (to me) ingredients to create this recipe: coconut milk and chili paste. The end result–Chili Marinated Tofu with Coconut Rice–is perfect for Meatless Monday.  It’s also a guiltless meal that doubles as a great post-workout dinner. The brown rice is a whole grain, which replaces the body’s stored carbohydrates, and the tofu is a fantastic source of vegetarian protein to repair tired muscles.  Eating a combination of carbohydrates and protein after a workout helps the body recover and prepares you for tomorrow’s workout. Not to mention the colorful veggies, filled with disease-preventing antioxidants, that add a delightful crunch to the dish.

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Makes 3-4 servings

Ingredients:
1 package of organic tofu
1 tablespoon of chili paste
1 tablespoon of sesame oil
1 teaspoon of brown sugar
1 cup of brown rice
1 1/4 cup of coconut milk
3/4 cup of water
2 tablespoons of vegetable oil
1 carrot, chopped
1 cup of red cabbage, chopped
1 zucchini, chopped
1 yellow squash, chopped
salt to taste

DSC_0029Directions:

  1. At least one hour before cooking, dry out the tofu by using the plate method. If you prefer a softer tofu, skip this step.
  2. Whisk together the chili paste, sesame oil and brown sugar. Place the tofu in a tupperware and pour the mixture on top. Refrigerate for at least 1 hour. This step can also be done the night before.
  3. Preheat the oven to 350 degrees F.
  4. In a pot, combine the brown rice, coconut milk and water.  Bring to a boil.  Once it reaches a boil, reduce heat to low and simmer for 45 minutes or until all the liquid is absorbed.
  5. Cut the tofu into 1 inch pieces. Spray a baking sheet with cooking spray and lay the tofu flat.  Bake for 15 minutes. Flip and bake for another 15 minutes.
  6. While the rice and tofu cook, heat a skillet over medium heat. Add the oil, carrot, red cabbage, zucchini and yellow squash.  Sautee for 5-7 minutes or until just tender. Season with salt.
  7. When all ingredients are cooked, combine the rice, veggies and tofu in a bowl. Enjoy!DSC_0019Nutrition Notes: 
  • One cup of cabbage has over 50% the recommended daily value of Vitamin C.
  • One cup of raw cabbage has only 22 calories and is loaded with fiber. The fiber will help keep you regular, keep cholesterol down, and leave you feeling fuller longer.
  • Tofu is high in protein and low in calories.  A ½ cup of tofu contains 10g of protein and only 95 calories, making it one of the best sources of vegetarian protein.

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