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Healthy Tofu Bowl Recipe

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2 comments

created by

Natasha S. Dec. 23, 2024

1 cup makes potatoes steamed asparagus air fried tofu. I felt full after. Thankfully I had time to cook today.

Prep 15 minutesCook 20 minutesEasyServes 4
CB

Coach Belle

Dinner looks great! The asparagus is a great source of fiber which will help keep you feeling full. The tofu is a lean protein which is also key for satiety. Its great to see you making time to cook and focusing on meals that will support your weight loss goals.

Instructions

  • 1.

    1. Preheat your air fryer to 400°F (200°C).

  • 2.

    2. In a bowl, toss the cubed tofu with olive oil, garlic powder, salt, and pepper.

  • 3.

    3. Place the seasoned tofu in the air fryer basket and cook for 15 minutes, shaking halfway through for even cooking.

  • 4.

    4. While the tofu is cooking, steam the asparagus until tender, about 5-7 minutes.

  • 5.

    5. Prepare the mashed potatoes according to your preferred method, using low-fat milk or vegetable broth for creaminess.

  • 6.

    6. Once everything is cooked, assemble your bowl by placing a scoop of mashed potatoes, a serving of asparagus, and the air-fried tofu on top.

Ingredients

  • 1.

    1 cup firm tofu, cubed

  • 2.

    1 cup asparagus, trimmed

  • 3.

    1 cup mashed potatoes (made with low-fat milk or vegetable broth)

  • 4.

    1 tablespoon olive oil

  • 5.

    1 teaspoon garlic powder

  • 6.

    Salt and pepper to taste

  • 7.

    Optional: fresh herbs for garnish (e.g., parsley or chives)

Nutrition

  • calories

    250

  • fat

    10

  • saturates

    1

  • carbohydrates

    30

  • fibres

    5

  • sugar

    2

  • addedSugar

    0

  • protein

    15

Healthy Tofu Bowl Recipe

My Rating

0
2 comments
  • NS

    Natasha S.Author

    "1 cup makes potatoes steamed asparagus air fried tofu. I felt full after. Thankfully I had time to cook today."

  • CB

    Coach Belle

    "Dinner looks great! The asparagus is a great source of fiber which will help keep you feeling full. The tofu is a lean protein which is also key for satiety. Its great to see you making time to cook and focusing on meals that will support your weight loss goals."