Healthy Cooking Methods & Styles Quick & Easy Healthy Recipes Healthy, Quick & Easy Dinner Recipes Healthy Quick & Easy Tofu Recipes Teriyaki Tofu Rice Bowls 5.0 (2) 1 Review With a handful of shortcut ingredients from your local specialty grocery store, you can prepare an entire week's worth of high-fiber meals in about 15 minutes. Look for precooked wild rice packets to cut down on prep time. Plus, wild rice is a good source of fiber. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch. By Carolyn Hodges, M.S., RDN Carolyn Hodges, M.S., RDN Instagram Website Carolyn Hodges, M.S., RDN is a culinary dietitian and creator of "The Dinner Shift," a food-rule free website dedicated to helping families get dinner on the table with weeknight-friendly recipes, simple meal planning and meal prep basics. When she's not creating content for her own site, grocery shopping or washing a million dishes, Carolyn teaches higher ed nutrition and develops and photographs recipes and nutrition-related content for clients. She calls Cleveland, Ohio home along with her in-house recipe critics, her husband, Kyle, and their two boys, Caleb and Ezra. EatingWell's Editorial Guidelines Updated on September 21, 2022 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Instagram Jessica Ball, M.S., RD, has been with EatingWell for three years and works as the associate nutrition editor for the brand. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Prep Time: 10 mins Additional Time: 5 mins Total Time: 15 mins Servings: 4 Yield: 4 meal-prep containers Nutrition Profile: Dairy-Free Egg Free Healthy Aging Healthy Immunity High Fiber Nut-Free Vegan Vegetarian Jump to Nutrition Facts Ingredients 2 (10 ounce) packages frozen wild rice 1 tablespoon extra-virgin olive oil 1 (18 ounce) package fresh Asian stir-fry vegetables 3 tablespoons teriyaki sauce 1 (7 ounce) package teriyaki-flavor baked tofu, cubed Directions Prepare wild rice according to package directions (this will take approximately 6 minutes). Transfer the rice from the pouches to a shallow bowl to cool. Heat oil in a medium nonstick skillet over medium heat. Add vegetables and sauté until crisp-tender, 4 to 5 minutes. Add teriyaki sauce; toss well to coat the vegetables. Remove from heat; set aside. Divide the cooled rice among 4 single-serving containers. Top each with one-fourth of the vegetables. Divide tofu among the containers. Seal and refrigerate for up to 4 days. Vent the container and microwave until steaming before serving. To make ahead Refrigerate for up to 4 days. Rate it Print Nutrition Facts (per serving) 360 Calories 8g Fat 59g Carbs 15g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 meal-prep container each Calories 360 % Daily Value * Total Carbohydrate 59g 21% Dietary Fiber 9g 30% Total Sugars 7g Added Sugars 7g 14% Protein 15g 30% Total Fat 8g 10% Saturated Fat 1g 5% Vitamin A 2627IU 53% Vitamin C 82mg 91% Folate 1mcg 0% Sodium 818mg 36% Calcium 108mg 8% Iron 3mg 19% Magnesium 8mg 2% Potassium 30mg 1% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved