5/22/2019 Workweek Lunch

5-Ingredient BBQ Tofu Bowls with Bell Pepper and Zucchini

Servings Prep Time Cook Time

3 MEALS 10 MINS 20 MINS

Ingredients
14 oz package of rm tofu drained and sliced into “steaks”
2/3 cup BBQ sauce
2 TBSP olive oil divided
2 cloves garlic minced
1 large zucchini chopped into rounds, then halved
1 red bell pepper chopped into strips
salt and pepper to taste
3/4 cup grain of your choice farro, brown rice, quinoa, cous cous would all be great options
1/4 cup green onion chopped, optional

Instructions

1. Drain your tofu (see video above) by lining a plate with paper towels, placing the tofu on top, adding
another layer of paper towels and then placing something heavy (like a cookbook) on top. Let it drain
for 10-20 minutes.

2. Meanwhile, cook the grain of your choice according to the package.

3. After the tofu is done draining, slice it into “steaks” (aim for 9 total, 3 slices per container). Place the
tofu “steaks” into a glass baking dish and pour 1/3 cup of the BBQ sauce on the pieces as evenly as
possible. Then ip them over and repeat with the remaining 1/3 cup of BBQ sauce. You can use a
spatula to spread the sauce a bit so the tofu is fully smothered in it. Set aside for 10-15 minutes.

4. While the tofu marinates, cook the veggies: add 1 TBSP of olive oil to a skillet over medium heat (I
used a grill pan, but a cast iron or regular skillet will work!). Add the minced garlic and stir
occasionally to avoid burning, until fragrant (about 2 minutes). Then add the zucchini, bell pepper
and salt and pepper to taste. Cook for 7-10 minutes, until they’re soft to the bite. Remove from the
pan and set aside.

5. To the same skillet, add the remaining 1 TBSP olive oil. Let the pan warm up for about a minute
before carefully adding the tofu. (Try to not get a lot of excess sauce from the baking dish in the pan,
but obviously there will be some). Cook the tofu on each side for 5 minutes, until the edges are
crispy. (You can increase the time for more well-done tofu, but note it will be a little spongy in the
middle no matter what)

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5/22/2019 Workweek Lunch

6. Assemble! Divide the grain between three meal prep containers, followed by the cooked veggies and
lastly, the cooked tofu. Top with chopped green onion if using.

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