Turn your brown rice into protein when you add steamed tofu and spinach. Spinach cooks very quickly so it’s best to have all the seasonings measured and on hand near the stove before you start cooking. Tofu is very easy to steam. You can even do it in the microwave! Check out this easy recipe for a protein-packed, low calorie meal!

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As always, how much seasoning to add comes down to personal preference. Feel free to adjust as desired.


1 1/2 cups short-grain brown rice


In a medium saucepan with a tight-fitting lid, combine rice, two cups water, and one a half teaspoon salt and bring to a boil. Stir once, cover and reduce heat to low. Simmer for 50 minutes. (Do not lift the lid or stir!) Remove from heat and let stand, covered, for 5 minutes; fluff with a fork and serve. Or, you could always use  quick-cook brown rice that takes half the time or could even be cooked in the microwave. While your rice cooks, prep your sauce.

Brown Sauce Ingredients:

3/4 cup beef broth

1 tablespoon and a teaspoon of oyster sauce

1 teaspoon dark soy sauce

1/2 teaspoon sugar

1 tablespoon cornstarch


Combine the above ingredients in order and bring to a boil, stirring occasionally until the sauce thickens.

Ingredients for Tofu:

8 ounces extra-firm tofu, drained and cut into 3/4-inch cubes

1/4 teaspoon sea salt

3 ounces baby spinach (about 4 1/2 cups)

1/2 cup finely chopped scallions (about 6), white and pale-green parts only

1/4 cup loosely packed fresh cilantro, finely chopped

1/4 cup shredded carrots


Fill a three quart pan with three cups of water and bring to a boil. At boiling, the water level should remain at least one inch below where the basket’s base will sit. Cover the steaming basket with foil so that no moisture can escape through the basket during steaming. Place the steaming basket into the boiling three qt. pan so that it balances on opposite edges and its base sits at least one inch above the boiling water. Take care when placing the basket into the boiling pan by wearing protective mitts.

Cover the three qt. pan with the pan cover for extra protection against steam leaks. Reduce the heat to medium and steam the tofu for eight minutes. Remove the pan cover and steaming basket from the three qt. pan, wearing protective mitts and uncover the foil from the steaming basket. You can test your tofu’s consistency using a fork. The tofu is ready to serve if it is your desired texture; otherwise, recover the steaming basket, place it back into the boiling pan and steam for another two minutes. Once your tofu has been steamed to your desired consistency, remove the steaming basket from the pan, turn off the heat and stir in spinach. Top with cilantro, scallions and carrots and serve.

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