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track your foodPoke Bowl Or Deconstructed Sushi Bowl Recipe
This dish resembles a poke bowl or deconstructed sushi bowl, featuring a mix of fresh and cooked elements arranged neatly in a bowl. Its vibrant colors and diverse textures likely offer a delightful culinary experience, blending flavors from the sea with fresh vegetables and rice. Such bowls are often celebrated for their balanced nutrition and the ability to customize ingredients based on dietary preferences and nutritional goals.
🌎 Asian: Main Dish
- 🔥 Calories 600kcal
- 🍗 Protein 30g
- 🍚 Carbs 60g
- 🧈 Fat 25g
🥗 Ingredients:
- cooked white rice (175g)
- tuna, canned in water, drained (75g)
- tofu, fried or baked (50g)
- cucumber, sliced (50g)
- yellow bell pepper, sliced (30g)
- egg, fried (50g)
- sesame seeds, sprinkled on top (5g)
🍳 How to cook (1 serving):
Cooked white rice
Begin by cooking the white rice according to package instructions. Aim for a fluffy texture, and consider using a rice cooker for convenience. Once cooked, allow it to cool slightly before serving.
Prepare Tuna
Drain the canned tuna well before using. If desired, you can lightly season it with salt, pepper, and a squeeze of lemon juice for extra flavor.
Cook Tofu
If starting with raw tofu, press it to remove excess water. Then, slice it into small cubes and either bake or fry until golden and crispy. For added flavor, marinate the tofu in soy sauce or your choice of seasoning before cooking.
Prepare Vegetables
Slice the cucumber and yellow bell pepper into thin pieces. You can also include additional vegetables of your choice, such as avocado or carrot, for added color and nutrition.
Fry Egg
Fry the egg in a pan with a little oil until the whites are set but the yolk remains runny, achieving a sunny-side-up presentation. Alternatively, cook it to your preferred doneness.
Assemble the Bowl
In a large bowl, start with a base of cooked white rice. Top with the prepared tuna, tofu, sliced vegetables, and fried egg. Sprinkle with sesame seeds for a finishing touch. Serve with soy sauce or a dressing of your choice on the side.
⭐️ Nutrition facts:
This meal is relatively high in protein, thanks to the tuna, egg, and tofu components, making it suitable for individuals focusing on muscle maintenance or growth. It contains a good balance of carbohydrates from the rice and vegetables, providing energy for the day. The fats in the meal, primarily from the egg yolk and any added dressing or oils, contribute to satiety and flavor.
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