Healthy Recipe of the Week

Honoring the devastation in Lahaina, Maui last week, this week’s recipe is Poke, which is a Hawaiian seafood dish seasoned with Asian flavors. Pair it with rice for a complete meal! 

While the term, Poke is a Hawaiian term, meaning “to cut”, do not expect to find Poke served in a bowl in Hawaii.

The recipe below uses tofu instead of seafood so it is a match for vegetarians and vegans.

Tofu Poke Bowl

Ingredients

• 1 16-ounce package Tofu (super firm or extra firm)
• 1 tablespoon Corn Starch
• 3 tablespoons Soy Sauce (Reduced-Sodium)
• 1 teaspoon Brown Sugar
• 1 cup Cabbage (shredded)
• 1 tablespoon White Balsamic Vinegar (*May substitute for Rice Vinegar)
• 1/4 cup Mayonnaise (*May substitute for vegan mayonnaise)
• 1 tablespoon Ginger (grated)
• 1 tablespoon Toasted Sesame Oil
• 2 tablespoons Peanut  Oil (*May substitute for other neutral-tasting oil)
• 3 Garlic Cloves (*minced)
• 1 1/2 cups Brown Rice (cooked and served warm)
• 1 1/2 cups Edamame (cooked)
• 2 Scallions (sliced)
• *Optional: Roasted Seaweed (Nori), Chili Flakes, Toasted Sesame Seeds, and/or Crispy Onions.

Directions

Cut the tofu into 1/2-inch cubes. In a small bowl, whisk together the cornstarch, soy sauce, brown sugar, and 1/4-cup water. In another small bowl, toss the cabbage with the vinegar of choice. In  a third small bowl, whisk together the mayonnaise, ginger, sesame oil, and 2-tablespoons of water.

In a large non-stick pan over medium heat, heat the peanut oil until shimmering. Sauté the tofu until browned on two-to-three sides (about 5 – 7 minutes). Remove from the pan. Stir-fry the garlic for 30 seconds, then stir in the soy sauce mixture and simmer until thickened slightly (about 30 – 60 seconds). Toss the tofu in the sauce. 

Divide the brown rice, edamame, and tofu into four (4) bowls. Drizzle with the mayonnaise sauce. Top with the scallions and cabbage. Optional additions to top, roasted seaweed (Nori), chili flakes, toasted sesame seeds, and/or crispy onions.

 

Yields: 4 servings

Nutritional Information

Per serving (2 cups): 510 Calories | 30g Total Fat | 4.5g Saturated Fat | 32g Carbohydrates |  4g Fiber | 4g Total Sugar | 1g Added Sugar | 27g Protein |  550mg Sodium

Do you want to try more bowls? 

Try a Fish Taco Bowl or a Chicken Tzatziki Bowl!

 

 

 

 

 

 

Reference

Chef Kate. (2023, July/August). The healthy cook: Bowling for taste. Nutrition Action. P. 11.