Grilled Extra Firm Tofu with Brown Rice and Steamed Broccoli

This is an example of a meal that Solin would create to include in your personalized meal plan.

Grilled Extra Firm Tofu with Brown Rice and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Grilled Extra Firm Tofu with Brown Rice and Steamed Broccoli

Savor the delightful combination of grilled extra firm tofu, nutty brown rice, and crisp steamed broccoli, all brought together with a light lemon-garlic marinade. This balanced dish offers a satisfying texture and clean flavors that are perfect for a nourishing lunch.

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NUTRITION

450kcal
Protein
36.8g
Fat
18.8g
Carbs
42.6g

SERVINGS

1 serving

INGREDIENTS

375g Extra Firm Tofu

100g Cooked Brown Rice (1/2 cup)

1 cup Steamed Broccoli (~156g)

1/2 tsp Olive Oil

1 tsp Lemon Juice

1/2 tsp Garlic Powder

Salt and Pepper to taste

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PREPARATION

  • 1

    Press the tofu gently to remove excess moisture, then slice it into even slabs.

  • 2

    In a small bowl, combine olive oil, lemon juice, garlic powder, salt, and pepper to make a light marinade.

  • 3

    Brush the tofu with the marinade on both sides and let it sit for 10 minutes.

  • 4

    Preheat your grill or grill pan to medium-high heat. Grill the tofu slices for about 4-5 minutes per side until grill marks appear and tofu is heated through.

  • 5

    While the tofu is grilling, prepare the brown rice if not already cooked and steam the broccoli until tender yet crisp.

  • 6

    Plate the grilled tofu alongside the brown rice and steamed broccoli. Drizzle any remaining marinade over the tofu if desired.

  • 7

    Serve immediately for a fresh, balanced, and nutritious lunch.

Grilled Extra Firm Tofu with Brown Rice and Steamed Broccoli

This is an example of a meal that Solin would create to include in your personalized meal plan.

Grilled Extra Firm Tofu with Brown Rice and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Grilled Extra Firm Tofu with Brown Rice and Steamed Broccoli

Savor the delightful combination of grilled extra firm tofu, nutty brown rice, and crisp steamed broccoli, all brought together with a light lemon-garlic marinade. This balanced dish offers a satisfying texture and clean flavors that are perfect for a nourishing lunch.

NUTRITION

450kcal
Protein
36.8g
Fat
18.8g
Carbs
42.6g

SERVINGS

1 serving

INGREDIENTS

375g Extra Firm Tofu

100g Cooked Brown Rice (1/2 cup)

1 cup Steamed Broccoli (~156g)

1/2 tsp Olive Oil

1 tsp Lemon Juice

1/2 tsp Garlic Powder

Salt and Pepper to taste

PREPARATION

  • 1

    Press the tofu gently to remove excess moisture, then slice it into even slabs.

  • 2

    In a small bowl, combine olive oil, lemon juice, garlic powder, salt, and pepper to make a light marinade.

  • 3

    Brush the tofu with the marinade on both sides and let it sit for 10 minutes.

  • 4

    Preheat your grill or grill pan to medium-high heat. Grill the tofu slices for about 4-5 minutes per side until grill marks appear and tofu is heated through.

  • 5

    While the tofu is grilling, prepare the brown rice if not already cooked and steam the broccoli until tender yet crisp.

  • 6

    Plate the grilled tofu alongside the brown rice and steamed broccoli. Drizzle any remaining marinade over the tofu if desired.

  • 7

    Serve immediately for a fresh, balanced, and nutritious lunch.