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Broccolini Teriyaki Cauli-Rice Bowl


How would you like to check off nine recommended foods from NutritionFacts.org's Daily Dozen in just one delicious bowl? This luscious and savory entrée does just that! Fiber-filled and nutrient-dense, you'll be craving the leftovers for tomorrow's lunch!


Ingredients:

- 1 cup brown rice, cooked - cover to keep warm*

- 1 Tbsp olive oil

- 1 1/2 cups firm tofu, cut into cubes

- 1/2 cup yellow onion, diced

- 1 pkg frozen riced cauliflower, thawed

- 1 tsp seasoned salt

- 1 1/2 cups vegetable stock or broth

- 2 cups fresh broccolini florets (cut to remove stems and leaves)

- 1 carrot, sliced and diced

- 1 cup frozen peas, thawed

- 1/2 cup frozen corn, thawed

- 1 cup canned black beans (pinto or other legumes work too)


Teriyaki Sauce Ingredients:

- 1 Tbsp cornstarch + 2 Tbsp water

- 1/2 cup low sodium soy sauce or Braggs Aminos

- 1/2 cup low-sodium vegetable stock (or broth)

- 3 Tbsp maple syrup

- 1 Tbsp brown sugar

- 1 Tbsp rice vinegar

- 1/4 tsp garlic powder

- 1 tsp sesame oil

- 1 pinch red pepper flakes


Instructions for stir fry ingredients:

  1. In a deep skillet, heat the oil and sautee the tofu and onion over medium heat for 3-4 minutes.

  2. Add the riced cauliflower and seasoned salt, and stir fry for another minute.

  3. Add the vegetable stock and carrot pieces, and bring to a gentle boil. Cover and simmer on low for 10-15 minutes.

  4. Add the broccolini, peas, corn and black beans. Cover and continue to simmer for another 10-12 minutes. Add a little more veggie stock while simmering if needed. Cook until carrots and broccolini are fork tender.

Instructions for Teriyaki Sauce:

  1. In a small bowl or measuring cup, whisk together the cornstarch and water, set aside.

  2. Add all other Teriyaki sauce ingredients to a small saucepan and bring to a low boil.

  3. Whisk in the cornstarch mixture and let it simmer over low heat until it begins to thicken. If too watery, add 1/2 tsp cornstarch and continue whisking. Don't add too much because the sauce will thicken more as it cools.

  4. Whisk and simmer over low heat for about 5 minutes. Cover and remove from heat.

Making the Bowls:

  1. In each bowl, spoon in 1 cup of rice.

  2. Ladle a generous portion of the cooked tofu and veggie mixture over the rice in each bowl.

  3. Drizzle each serving with your homemade Teriyaki sauce.

  4. Dig in and enjoy!

Notes: When I make this Teriyaki sauce recipe, I find that I often have quite a bit left over. This sauce is wonderful to re-heat and use over rice and noodle dishes; as a dip for spring rolls, and drizzled over steamed veggies. I use Mason jars to store all my leftover sauces in the refrigerator for up to 1 week. They always come in handy when planning meals!


*Generally, I find that 1 cup of rice will make either 2 large portions or 3 smaller portions of this dish. Feel free to cook extra rice if you're feeding larger numbers. You may also add extra veggies and tofu as needed.


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