Healthy Tofu Bowl Recipe
created by
Natasha S. Jul. 9, 2024
“1 cup makes potatoes steamed asparagus air fried tofu. I felt full after. Thankfully I had time to cook today.”
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
carbs
30
fibers
5
sugar
2
added sugar
0
protein
15
Healthy Tofu Bowl Recipe
My Rating
Natasha S.Author
"1 cup makes potatoes steamed asparagus air fried tofu. I felt full after. Thankfully I had time to cook today."
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."