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Teriyaki Tofu Rice Bowls

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With a handful of shortcut ingredients from your local specialty grocery store, you can prepare an entire week’s worth of high-fiber meals in about 15 minutes. Look for precooked wild rice packets to cut down on prep time. Plus, wild rice is a good source of fiber and each pouch of cooked rice heats in 3 minutes. Topping these bowls with prebaked tofu also cuts down on the time it takes to make this quick meal-prep lunch.

Carolyn A. Hodges, R.D.

Source:, December 2019




To make ahead: Refrigerate for up to 4 days.

Nutrition Facts

Serving Size: 1 meal-prep container each

Per Serving:

360 calories; protein 15.2g; carbohydrates 59g; dietary fiber 8.5g; sugars 7g; fat 8g; saturated fat 1g; vitamin a iu 2626.5IU; vitamin c 82.2mg; folate 1.1mcg; calcium 108mg; iron 3.4mg; magnesium 8.2mg; potassium 30.4mg; sodium 817.9mg; added sugar 7g.


2 1/2 starch, 1 1/2 vegetable, 1 fat, 1 medium-fat protein

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