Wednesday, August 6, 2014

Planstrong Lunch: Teriyaki Bowl

Whenever I’m making something with condiments like BBQ, soy sauce, dressing, etc. I buy my condiments at Trader Joe’s. Their store brand is usually very affordable and tastes delicious! I recently bought their teriyaki sauce and fell in love with it. It was what inspired my lunch for this week: Quinoa with mushrooms, sesame green beans, and teriyaki tofu, all on a sweet potato. It's full of good carbs and protein that keeps me full until dinner!

Mushroom Quinoa
1 cup quinoa
2 cups water
1 pkg baby bella/cremini mushrooms, sliced thinly
½ a yellow onion, finely diced
1 tbsp olive oil

Bring quinoa and water to a boil in a large saucepan. Reduce heat to medium-low and simmer until all the water evaporates. Remove from heat. Heat olive oil in a large pan on medium-high and add mushrooms. Cook until mushrooms start to darken in color and then add diced onion. Cook for another 7-10 minutes stirring occasionally or until mushrooms are cooked through. Add cooked mushrooms and onions to cooked quinoa and set aside.

Teriyaki Tofu
1 pkg firm tofu
¼ cup teriyaki sauce
1 tbsp corn starch

Preheat oven to 425. Drain tofu of water and pat dry with a paper towel, applying pressure so that the paper towel absorbs as much water as possible. Repeat this once more. Slice the tofu into small bite-sized pieces. Mix teriyaki sauce and cornstarch in a bowl. Add the tofu and toss gently to coat. Place tofu on a baking sheet lined with parchment paper. Bake for 25-30 minutes.

Sesame Green Beans
1 pkg “ready to steam” green beans, whole
3 tbsp Trader Joe’s teriyaki sauce
1 tbsp olive oil
*If you don’t use TJ’s, also add 1 tbsp sesame seeds

Boil the green beans until they are soft and then drain. Heat the olive oil in a pan on high. Add the green beans and cook until they start to brown. Add teriyaki sauce and cook for another 3-5 minutes. Remove from heat and top with sesame seeds if your teriyaki doesn’t have seeds in it.

Put it together…

Prepare sweet potatoes in the oven or microwave until they are fork tender. Top with the mushroom quinoa, green beans, and tofu. You can drizzle a little more teriyaki sauce on top if you think it needs it and some chopped green onion.

I prepped five sweet potatoes and divided the mushroom quinoa, green beans, and tofu among five different containers.

Nutritional Breakdown:
Calories: 463
Protein: 17g
Carbs: 76g
Fat: 12g


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