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Dinner

Tofu Peanut Bowls

  • 10 Mins

    Prep Time

  • 30 Mins

    Cook Time

  • 4

    Servings

  • 436

    Calories

  • 22g

    Fat

  • 43g

    Carbs

  • 19g

    Protein

Recommended For:

Crohn’s Disease & Ulcerative Colitis

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Ingredients

  • 1 Block Extra-Firm Tofu, pressed
  • 1 lb Green Beans, ends trimmed
  • 2 Tbsp Extra Virgin Olive Oil, divided
  • 1 Tbsp Corn Starch
  • Salt and Pepper, to taste (omit if bothersome)
  • 2 Cups White Rice, cooked
  • ⅓ Cup Smooth Peanut Butter
  • 1 ½ Tbsp Honey, optional
  • 1 Tbsp Fresh Lime Juice
  • 1 Tbsp Soy Sauce
  • ½ Tsp Garlic Powder
  • 2 Tsp Fresh Ginger, peeled and minced
  • 4 Tbsp Water

What You’ll Need

  • Baking Sheets (2)

  • Aluminum Foil

  • Medium-Sized Sauce Pan

  • Cutting Board

  • Knife

  • Measuring Cup

  • Measuring Spoons

  • Spatula

  • Small Bowl

  • Whisk

  • SSoy:

    Replace the tofu with chicken; replace the soy cause with a soy-free version, such as tamari

  • GGluten:

    Replace the soy sauce with a gluten-free version, such as tamari

  • FFODMAPs:

    Replace honey with maple syrup; omit garlic powder

  • NNuts:

    Replace the peanut butter with a nut-free butter, such as tahini or sunflower seed butter

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Preheat Oven Preheat the oven to 375°F, and line baking sheets with aluminum foil.

  • 3.

    Prepare Tofu Cut the tofu into small, bite-sized pieces. Add to a large mixing bowl along with 1 Tbsp extra virgin olive oil, corn starch, and salt and pepper. Mix gently, evenly coating the tofu. Place on aluminum foil lined baking sheet.

  • 4.

    Mix In Green Beans Add the green beans to the same large mixing bowl and drizzle with remaining extra virgin olive oil. Gently mix, evenly coating the green beans. Add to the second aluminum foil covered baking sheet.

  • 5.

    Bake Place baking sheets in the oven. Bake for 30 minutes, or until tofu and green beans are crispy (flipping halfway through cooking).

  • 6.

    Prepare Sauce & Rice While baking, prepare the sauce and cook white rice according to directions.

  • 7.

    Mix Dressing Peanut Lime Sauce: In a bowl, whisk the dressing ingredients until smooth.

  • 8.

    Assemble & Serve Assemble bowls: add ¼ cup of white rice to each bowl, along with ¼ of the veggies and ¼ of the tofu. Drizzle with the sauce.

  • 9.

    Wash Hands Wash hands with soap and water.

Recipe Created by Meijer Registered Dietitians

Nourishment Notes

Green Beans

Green beans are a tolerable food for people with chronic digestive issues. Green beans also contain folate, vitamin C, and vitamin A, all important nutrients in irritable bowel disease.

Tofu

A plant-based meat alternative, tofu is packed with protein. It’s low in cholesterol and fat which may help lower the risk for heart disease. Many brands are fortified with calcium to aid in bone health.

White Rice

Low in fiber, white rice is a flare-friendly grain. It also provides folic acid, a key nutrient in irritable bowel disease. Folic acid is a nutrient that may help grow new and healthy cells.

Peanut Butter

Smooth peanut butter is a flare-friendly source of protein. Peanut butter is also high in healthy monounsaturated fats and provides vitamin E, an important antioxidant.

Remission Remix

  • Use Brown Rice or Quinoa

    Use brown rice or quinoa instead of the white rice to increase the fiber, whole grain, and nutritional value of the dish.

  • Use Minced Garlic

    Use minced garlic instead of garlic powder in the peanut sauce for a more robust garlic flavor and additional nutrients.

  • Use Broccoli

    Try steamed broccoli instead of green beans for alternative high-fiber vegetable option.

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