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Jerk spiced tofu with rice.

Jerk Spiced Crispy Tofu Meal Prep Bowls

A healthy meal prep lunch or dinner. Jerk spiced tofu and rice are a healthy, protein-rich dinner.
4.50 from 6 votes
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Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 3 Servings
Calories: 239kcal

Ingredients

For the crispy tofu

  • 2 Tablespoons (2 Tablespoons) vegetable oil
  • 1 Tablespoon (1 Tablespoon) jerk seasoning
  • 10 ounce (283.5 g) 280g block of firm or extra firm tofu (smoked or plain)

For the broccoli

For the salsa

  • ½ (0.5) pineapple, chopped
  • 1 (1) small red chilli, diced
  • zest and juice of 1 lime
  • salt to taste

Instructions

  • Wrap the tofu in cheesecloth and press for 5 minutes to extract the moisture. Dice the tofu into 1 inch cubes and place in a bowl with the seasoning and the vegetable oil. Heat the skillet over a high heat and place the tofu in the pan. Place tofu in a single layer and turn to crisp every side of the tofu. This should take about 1 minute per side.

For the broccoli

  • Toss with the olive oil and roast in the oven for about 10 minutes until the broccoli is crispy and charred.

For the salsa

  • Place all the ingredients in a bowl and mix.

To assemble the bowls, divide some brown rice evenly between 3 microwave or oven safe containers. Divide the tofu and broccoli evenly between the containers and top with the pineapple salsa.

    Nutrition

    Calories: 239kcal | Carbohydrates: 24g | Protein: 7g | Fat: 13g | Saturated Fat: 8g | Sodium: 80mg | Potassium: 448mg | Fiber: 3g | Sugar: 17g | Vitamin A: 1020IU | Vitamin C: 94mg | Calcium: 59mg | Iron: 2mg
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