Chick’n Tofu & Rice

Chik’n Tofu & Rice

Freeze your tofu over night IN ITS ORIGINAL CONTAINER. Let it thaw out in warm water. Once its thawed out its the most AMAZING texture
Freezing tofu gives it a chewier texture in addition to increasing its ability to absorb marinades!!
Easy way to make this work: At night, put tofu in the Freezer, in the morning before you leave for work, put it in a bowl of warm water, and when you get back home, VIOLA!
Check out this dinner video on how to prepare it and tell us what you think!
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Course Main Course
Calories 654.2
Servings 1 person
Calories 654.2 kcal

Nutrition Facts

Serving: 1gCalories: 654.2kcalCarbohydrates: 106.2gProtein: 30.5gFat: 13.2gSaturated Fat: 2.1gPolyunsaturated Fat: 4.4gMonounsaturated Fat: 5.4gSodium: 217.5mgPotassium: 1477.9mgFiber: 9.4gSugar: 6.9gVitamin A: 5044.9IUVitamin C: 72.9mgCalcium: 225.6mgIron: 6.3mg


  • 220 grams Extra firm Tofu (Chopped) Use an alternate Protein source if you prefer
  • 120 grams brown rice cooked
  • 100 grams Bok Choy sautéed or your preferred veggie
  • 40 grams Avocado
  • 75 grams mushrooms Use whichever mushrooms you prefer

Optional Ingredients

  • 1 pepper Jalapeno pepper
  • 45 grams Tomatoes
  • 20 grams Sriracha


  • Break frozen tofu apart and cook in skillet with a low to zero calorie cook oil spray , then add preferred seasonings. (ex. pink salt, sazon, cumin, pepper)
  • Cook bok choy as shown in the video
  • Heat the rice up in microwave.
  • Place each ingredient next to each other in a bowl. (add some fun sauce to it if you like, sriracha is yummy.)


Keyword healthy
Tried this recipe?Let us know how it was!

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