Low-Calorie Poke Bowl with Crispy Tofu and Peanut Sauce
A recipe for a low-calorie Poke Bowl with crispy tofu and peanut sauce in a home version, easy to prepare and delicious. 489 kcal and 49.6 grams of protein per serving
489 cal
49.6 g
32.9 g
22 g
13 g
Easy
Prep time
20 min prep
Cook time
15 min
Servings
1 serving
Ingredients
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For the crispy tofu
200 grams of tofu
7.5 grams of white flour
7.5 grams of wholemeal flour
30 grams of Cow Free milk
5 grams of soy sauce (for tempura)
salt (a little)
granulated garlic (a little)
black pepper (pinch)
10 drops of sweetener (for tempura)
For peanut sauce
5 grams of soy sauce (for the sauce)
20 grams of water
10 drops of sweetener (for the sauce)
For the base and assembly
100 grams of skinny pasta (9 calories per 100 grams according to the product)
50 grams of edamame
10 grams of carrot
30 grams of cucumber
10 grams of red onion
20 grams of green beans
Sriracha (to taste)
Black sesame (to taste)
Method
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For the crispy tofu
Soak the tofu well and cut into cubes.
Mix white flour, whole wheat flour, Cow Free milk, soy, sweetener, a little salt, granulated garlic and black pepper for a smooth batter.
Dip the tofu cubes in the batter, arrange in an air fryer, spray a little oil and bake at 200°C for about 12-15 minutes until golden and crispy.
For peanut sauce
Mix PB2, soy, water and sweetener until a smooth sauce is obtained.
For the base and assembly
Filter the skinny pasta.
Transfer the skinny pasta and the sauce to the pan and sauté for 1-2 minutes just until everything is coated.
Put together a bowl with the skinny pasta, edamame, carrot, cucumber, red onion, green beans and the crispy tofu.
Drizzle over low-calorie garlic mayonnaise, sriracha and black sesame to taste and serve immediately.
Small tips that make a difference
- Press the tofu for at least 20 minutes before frying — that is the secret to crispness.
- Make the peanut sauce ahead and loosen with hot water to the consistency you want.
- Build the bowl in layers and add the sauce only just before eating.
Frequently asked questions
- How much protein is in the bowl?
- About 50g of protein per serving from the tofu and toppings — very filling for roughly 489 calories.
- Can I prep it for lunchboxes?
- Yes. Keep the components separate in the fridge for up to 3 days and assemble on the day to keep the tofu crisp.
- Can I swap the tofu?
- Seared chicken breast, salmon or just edamame all work well and change the bowl without hurting the macros.
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