Name: Teriyaki Tofu Rice Bowls
Prep time: 10 min
Total time: 15 min
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

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.

Carolyn Hodges, M.S., RDN

Updated on September 21, 2022

Reviewed by Dietitian

Jessica Ball, M.S., RD

Prep Time:

10 mins

Additional Time:

5 mins

Total Time:

15 mins

Servings:

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.

Nutrition Facts (per serving)

360	Calories
8g	Fat
59g	Carbs
15g	Protein

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.