Plants never tasted so good.


Grilled Tofu Steak with Brown Rice, Asparagus & Mushrooms

Posted by Sinfully Nutritious





I hope everyone has been enjoying this gorgeous weather that we have in the Philly area.  Sunny and 70 always makes me smile.  It is also a constant reminder that summer is coming soon.  That makes me want to stay on track with my diet and exercise routine.  I find that a light grilled tofu steak and some veggies really make me feel great. It is a perfect mix of protein, complex carbs and high nutrient vegetables.  This balance keeps you full and gives energy, instead of making you lethargic after eating.

Nutritional stats per serving: Only 377 calories, 13g fat, 20g protein, 40 carbs,and 7g fiber!

Grilled Tofu Steak with Brown Rice, Asparagus and mushrooms (serves 4)

  • 1 block (14OZ)  of super firm tofu, drained and dried
  • 1/4 cup Lemon vinaigrette (or your favorite marinade)
  • Mrs. Dash Garlic Blend
  • 1 pound Asparagus, fresh or frozen
  • 1/2 sweet onion, sliced thin
  • 8 oz. mushrooms, sliced thick
  • 2 tsp. Braggs Liquid Aminos, or reduced sodium soy sauce
  • 1/2 cup chopped ripe tomatoes
  • 3 cups brown rice, cooked according to package.
  • 2 tbsp. Nutritional Yeast
  • 1 tbsp. Earth balance butter
  • Sea Salt

In a small casserole dish, pour in lemon vinaigrette.

Prepare tofu by cutting it in half length wise, and then  across diagonally. You should have four thick pieces.  Place them in the dish to marinate.  Flip the tofu a few times to get the marinade all over them.  This step can be done as early as you wish, the longer you marinate them, the more flavor will be absorbed.

In a hot, pre-heated grill pan, or on the grill, spray with non-stick spray and add the tofu. You want to sear it on all sides. Prepare your rice according to package. Turn tofu as each side browns. I love using my cast iron grill weight on top to give it grill marks and sear it at the same time.  P1040555

I use a two burner grill pan to get everything done at once.

Preheat a large skillet, spray with cooking spray, add thinly sliced onions.  Cook a few minutes until they begin to soften, then add mushrooms and Braggs.  Stir, and reduce heat to med low. At the same time as the mushrooms, and tofu is cooking, begin asparagus. If your skillet is not large enough, heat another, spray with cooking spray, add asparagus. Cook over medium until it begins to brown, add Mrs. Dash to asparagus. 


When your rice is done, add 1 tbsp. Earth Balance, 2 tbsp. nutritional yeast, a pinch of sea salt, and a shake of Mrs. Dash. Keep rice covered until ready to serve.

Once tofu is cooked on all sides. Place some rice on each plate, then a layer of asparagus, then some mushroom and onion mixture, and place tofu on top with tomatoes over it for garnish and flavor!





I am off to make an awesome lasagna, so check back later!. Have a wonderful Sunday. 



  1. Looks yummy! I cannot believe how warm it's been for the past week or two... so ridiculous! I've been enjoying running outside, but I'm not enjoying that there's already bugs in my face haha.

  2. Ηey eхceptional ωebsitе!
    Doeѕ running a blog liκe this take a massive amοunt
    wοrk? I have virtually no knοwledge оf cοmputer programming but I waѕ
    hoping to start my оwn blog in the near future.
    Anyhow, should you have any recommеnԁations or
    techniques for new blog owners plеase sharе. I know
    this is off subject howеver Ι sіmply haԁ to ask.

    Herе is mу blog; may anh


Popular Posts