Japanese Tofu Plate

One plate is the amount the calories and protein above are for.

• 12 oz tofu, cut into 1-inch pieces
• 1/2 cup cooked brown rice
• 1.5 cups cooked broccoli (from about 2 cups raw florets)
• 1 cup cooked spinach (from 10 oz raw, one bag)
• 1 tbsp tamari
• 1 tsp sesame oil
• 1 tsp grated ginger
• 1 tbsp toasted sesame seeds
• 2 scallions, sliced

• 24 oz tofu, cut into 1-inch pieces
• 1 cup cooked brown rice
• 3 cups cooked broccoli (from about 4 cups raw florets)
• 2 cups cooked spinach (from 20 oz raw, 2 bags)
• 2 tbsp tamari
• 2 tsp sesame oil
• 2 tsp grated ginger
• 2 tbsp toasted sesame seeds
• 4 scallions, sliced

• 48 oz tofu, cut into 1-inch pieces
• 2 cups cooked brown rice
• 6 cups cooked broccoli (from about 8 cups raw florets)
• 4 cups cooked spinach (from 40 oz raw, 4 bags)
• 4 tbsp tamari
• 4 tsp sesame oil
• 4 tsp grated ginger
• 4 tbsp toasted sesame seeds
• 8 scallions, sliced

• 72 oz tofu, cut into 1-inch pieces
• 3 cups cooked brown rice
• 9 cups cooked broccoli (from about 12 cups raw florets)
• 6 cups cooked spinach (from 60 oz raw, 6 bags)
• 6 tbsp tamari
• 6 tsp sesame oil
• 6 tsp grated ginger
• 6 tbsp toasted sesame seeds
• 12 scallions, sliced

• 96 oz tofu, cut into 1-inch pieces
• 4 cups cooked brown rice
• 12 cups cooked broccoli (from about 16 cups raw florets)
• 8 cups cooked spinach (from 80 oz raw, 8 bags)
• 8 tbsp tamari
• 8 tsp sesame oil
• 8 tsp grated ginger
• 8 tbsp toasted sesame seeds
• 16 scallions, sliced

1. Warm a little oil in a skillet over medium high, about 1 minute, until it shimmers.

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2. Add the tofu and sear, turning now and then, 6 to 8 minutes, until golden and crisp on all sides, then set it aside.

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3. Add the broccoli and a splash of water, cover, and cook, 5 to 6 minutes, until bright green and just tender.

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4. Add the spinach and cook, 1 to 2 minutes, until it wilts.

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5. Return the tofu, pour in the tamari, sesame oil, and ginger, and toss, about 1 minute, until glossy and coated.

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6. Spoon over the rice, top with sesame seeds and scallion, and serve.

• Calories514
• Protein36g
• Carbs50g
• Fat22g
• Fiber8g
• Sodium1016mg

• Eating Well
• A Healthy Weight
• Steady Energy
• Blood Sugar
• Joint Comfort

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