Difference between revisions of "Teriyaki bowl"

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Line 1: Line 1:
−
Difficulty: 3/5
+
[[File:Teriyaki rice bowl.jpeg|thumb]]
  
−
Preparation and cooking time: 1 hour
+
Difficulty: 2/5
 +
 
 +
Preparation and cooking time: 40 minutes
  
 
Servings: 4
 
Servings: 4
 +
 +
Cost per serving: $1.90 (total cost: $7.60)
 +
 +
Cost per 2000 kcal: $9.74
  
 
{| class="wikitable sortable mw-collapsible"
 
{| class="wikitable sortable mw-collapsible"
Line 9: Line 15:
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
| colspan="3"|'''''Nutrition facts per serving'''''
 
|-  
 
|-  
−
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 686         (''calories in whole recipe: 2744'')'''
+
| colspan="6" style="background-color:#FFE333; height:50px; text-align:center;"|'''CALORIES PER SERVING (kcal): 390         (''calories in whole recipe: 1560'')'''
 
|-  
 
|-  
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
 
| rowspan="3" style="background-color:#FFCEB5;"|'''''Proteins'''''
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''51%'''''  
+
| rowspan="3" style="background-color:#FFCEB5;"|'''''32%'''''  
−
| rowspan="3" style="background-color:#FFCEB5;"|'''''28.7g'''''
+
| rowspan="3" style="background-color:#FFCEB5;"|'''''18.2g'''''
 
| style="background-color:#FFCEB5;"|Protein: lysine
 
| style="background-color:#FFCEB5;"|Protein: lysine
−
| style="background-color:#FFCEB5;"|64%  
+
| style="background-color:#FFCEB5;"|43%  
−
| style="background-color:#FFCEB5;"|1.3g
+
| style="background-color:#FFCEB5;"|0.8g
 
|-
 
|-
 
| style="background-color:#FFCEB5;"|Protein: methionine
 
| style="background-color:#FFCEB5;"|Protein: methionine
−
| style="background-color:#FFCEB5;"|52%  
+
| style="background-color:#FFCEB5;"|26%  
−
| style="background-color:#FFCEB5;"|0.5g
+
| style="background-color:#FFCEB5;"|0.2g
 
|-  
 
|-  
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
 
| style="background-color:#FFCEB5;"|Protein: isoleucine
−
| style="background-color:#FFCEB5;"|65%  
+
| style="background-color:#FFCEB5;"|47%  
−
| style="background-color:#FFCEB5;"|1.1g
+
| style="background-color:#FFCEB5;"|0.8g
 
|-
 
|-
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
 
| rowspan="3" style="background-color:#B5E6FF;"|'''''Carbohydrates'''''
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''71%'''''  
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''51%'''''  
−
| rowspan="3" style="background-color:#B5E6FF;"|'''''93.4g'''''
+
| rowspan="3" style="background-color:#B5E6FF;"|'''''66.8g'''''
 
| style="background-color:#B5E6FF;"|Fibers  
 
| style="background-color:#B5E6FF;"|Fibers  
−
| style="background-color:#B5E6FF;"|38%  
+
| style="background-color:#B5E6FF;"|25%  
−
| style="background-color:#B5E6FF;"|14.5g
+
| style="background-color:#B5E6FF;"|9.5g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|Net carbs
 
| style="background-color:#B5E6FF;"|n/a
 
| style="background-color:#B5E6FF;"|n/a
−
| style="background-color:#B5E6FF;"|78.9g
+
| style="background-color:#B5E6FF;"|57.3g
 
|-
 
|-
 
| style="background-color:#B5E6FF;"|Sugars
 
| style="background-color:#B5E6FF;"|Sugars
 
| style="background-color:#B5E6FF;"|n/a
 
| style="background-color:#B5E6FF;"|n/a
−
| style="background-color:#B5E6FF;"|16.4g
+
| style="background-color:#B5E6FF;"|21.8g
 
|-
 
|-
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
 
| rowspan="3" style="background-color:#EDCBFF;"|'''''Fats'''''
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''40%'''''  
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''10%'''''  
−
| rowspan="3" style="background-color:#EDCBFF;"|'''''26.4g'''''
+
| rowspan="3" style="background-color:#EDCBFF;"|'''''7.0g'''''
 
| style="background-color:#EDCBFF;"|Omega-3
 
| style="background-color:#EDCBFF;"|Omega-3
 
| style="background-color:#EDCBFF;"|20%  
 
| style="background-color:#EDCBFF;"|20%  
Line 49: Line 55:
 
|-  
 
|-  
 
| style="background-color:#EDCBFF;"|Omega-6
 
| style="background-color:#EDCBFF;"|Omega-6
−
| style="background-color:#EDCBFF;"|42%  
+
| style="background-color:#EDCBFF;"|14%  
−
| style="background-color:#EDCBFF;"|7.2g
+
| style="background-color:#EDCBFF;"|2.4g
 
|-  
 
|-  
 
| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|Saturated fats
 
| style="background-color:#EDCBFF;"|n/a  
 
| style="background-color:#EDCBFF;"|n/a  
−
| style="background-color:#EDCBFF;"|5.0g
+
| style="background-color:#EDCBFF;"|1.3g
 
|-  
 
|-  
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B1
−
| style="background-color:#FEE1C3; width:55px;"|60%  
+
| style="background-color:#FEE1C3; width:55px;"|31%  
−
| style="background-color:#FEE1C3; width:55px;"|0.7mg
+
| style="background-color:#FEE1C3; width:55px;"|0.4mg
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
 
| style="background-color:#FEE1C3; width:125px;"|Vitamin B2
−
| style="background-color:#FEE1C3; width:55px;"|51%
+
| style="background-color:#FEE1C3; width:55px;"|24%
−
| style="background-color:#FEE1C3; width:55px;"|0.7mg
+
| style="background-color:#FEE1C3; width:55px;"|0.3mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B3
 
| style="background-color:#FEE1C3;"|Vitamin B3
−
| style="background-color:#FEE1C3;"|91%
+
| style="background-color:#FEE1C3;"|25%
−
| style="background-color:#FEE1C3;"|14.7mg
+
| style="background-color:#FEE1C3;"|4.1mg
 
| style="background-color:#FEE1C3;"|Vitamin B5
 
| style="background-color:#FEE1C3;"|Vitamin B5
−
| style="background-color:#FEE1C3;"|82%
+
| style="background-color:#FEE1C3;"|20%
−
| style="background-color:#FEE1C3;"|4.1mg
+
| style="background-color:#FEE1C3;"|1.0mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin B6
 
| style="background-color:#FEE1C3;"|Vitamin B6
−
| style="background-color:#FEE1C3;"|87%
+
| style="background-color:#FEE1C3;"|48%
−
| style="background-color:#FEE1C3;"|1.1mg
+
| style="background-color:#FEE1C3;"|0.6mg
 
| style="background-color:#FEE1C3;"|Folate
 
| style="background-color:#FEE1C3;"|Folate
−
| style="background-color:#FEE1C3;"|55%
+
| style="background-color:#FEE1C3;"|22%
−
| style="background-color:#FEE1C3;"|221.4μg
+
| style="background-color:#FEE1C3;"|91.7μg
 
|-  
 
|-  
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Vitamin_A:~:text=Consensus%20of%20provitamin%20A%20carotenoids%20conversion,their%20converted%20retinol%20quantity%20would%20be. Vitamin A]
−
| style="background-color:#FEE1C3;"|76%
+
| style="background-color:#FEE1C3;"|73%
−
| style="background-color:#FEE1C3;"|684.7μg
+
| style="background-color:#FEE1C3;"|658.8μg
 
| style="background-color:#FEE1C3;"|Vitamin C
 
| style="background-color:#FEE1C3;"|Vitamin C
−
| style="background-color:#FEE1C3;"|92%
+
| style="background-color:#FEE1C3;"|32%
−
| style="background-color:#FEE1C3;"|83.3mg
+
| style="background-color:#FEE1C3;"|29.2mg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|Vitamin E
 
| style="background-color:#FEE1C3;"|Vitamin E
−
| style="background-color:#FEE1C3;"|43%  
+
| style="background-color:#FEE1C3;"|5%  
−
| style="background-color:#FEE1C3;"|6.5mg
+
| style="background-color:#FEE1C3;"|0.9mg
 
| style="background-color:#FEE1C3;"|Vitamin K
 
| style="background-color:#FEE1C3;"|Vitamin K
−
| style="background-color:#FEE1C3;"|142%
+
| style="background-color:#FEE1C3;"|41%
−
| style="background-color:#FEE1C3;"|171.2μg
+
| style="background-color:#FEE1C3;"|49.8μg
 
|-
 
|-
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
 
| style="background-color:#FEE1C3;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#B-12_Recommendations:~:text=If%20you%20are%20supplementing%20daily%2C%2025%2D100,adenosylcobalamin%20are%20required%20for%20different%20reactions. Vitamin B12]
Line 99: Line 105:
 
|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Calcium
 
| style="background-color:#B5FFBB;"|Calcium
−
| style="background-color:#B5FFBB;"|29%  
+
| style="background-color:#B5FFBB;"|31%  
−
| style="background-color:#B5FFBB;"|293.1mg
+
| style="background-color:#B5FFBB;"|316.5mg
 
| style="background-color:#B5FFBB;"|Copper
 
| style="background-color:#B5FFBB;"|Copper
−
| style="background-color:#B5FFBB;"|130%  
+
| style="background-color:#B5FFBB;"|62%  
−
| style="background-color:#B5FFBB;"|1.2mg
+
| style="background-color:#B5FFBB;"|0.6mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Iron
 
| style="background-color:#B5FFBB;"|Iron
−
| style="background-color:#B5FFBB;"|77%  
+
| style="background-color:#B5FFBB;"|54%  
−
| style="background-color:#B5FFBB;"|6.2mg
+
| style="background-color:#B5FFBB;"|4.3mg
 
| style="background-color:#B5FFBB;"|Magnesium
 
| style="background-color:#B5FFBB;"|Magnesium
−
| style="background-color:#B5FFBB;"|61%  
+
| style="background-color:#B5FFBB;"|30%  
−
| style="background-color:#B5FFBB;"|245.9mg
+
| style="background-color:#B5FFBB;"|122.1mg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Manganese
 
| style="background-color:#B5FFBB;"|Manganese
−
| style="background-color:#B5FFBB;"|170%  
+
| style="background-color:#B5FFBB;"|100%  
−
| style="background-color:#B5FFBB;"|3.9mg
+
| style="background-color:#B5FFBB;"|2.3mg
 
| style="background-color:#B5FFBB;"|Phosphorus
 
| style="background-color:#B5FFBB;"|Phosphorus
−
| style="background-color:#B5FFBB;"|98%  
+
| style="background-color:#B5FFBB;"|49%  
−
| style="background-color:#B5FFBB;"|688.3mg
+
| style="background-color:#B5FFBB;"|348.6mg
 
|-  
 
|-  
 
| style="background-color:#B5FFBB;"|Potassium
 
| style="background-color:#B5FFBB;"|Potassium
−
| style="background-color:#B5FFBB;"|32%  
+
| style="background-color:#B5FFBB;"|22%  
−
| style="background-color:#B5FFBB;"|1515.6mg
+
| style="background-color:#B5FFBB;"|1038.3mg
 
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
 
| style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Nutrients_of_Concern#Selenium:~:text=If%20you%20live%20in%20areas%20of,might%20want%20to%20consider%20supplementing%20it. Selenium]
−
| style="background-color:#B5FFBB;"|67%  
+
| style="background-color:#B5FFBB;"|33%  
−
| style="background-color:#B5FFBB;"|37.3μg
+
| style="background-color:#B5FFBB;"|18.4μg
 
|-
 
|-
 
| style="background-color:#B5FFBB;"|Zinc
 
| style="background-color:#B5FFBB;"|Zinc
−
| style="background-color:#B5FFBB;"|45%  
+
| style="background-color:#B5FFBB;"|25%  
−
| style="background-color:#B5FFBB;"|5.0mg
+
| style="background-color:#B5FFBB;"|2.8mg
 
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
| colspan="3" style="background-color:#B5FFBB;"|[https://philosophicalvegan.com/wiki/index.php/Salt#Conclusions:~:text=The%20most%20likely%20safe%20bet%20for,rather%20than%20having%20a%20low%2Dsodium%20diet. Sodium to taste]
 
|}
 
|}
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FOR THE SAUCE
 
FOR THE SAUCE
−
*10 garlic cloves crushed
+
*3/4 cup apple cider vinegar
 
*1 1/2 cup water
 
*1 1/2 cup water
−
*1/2 cup peanut butter
+
*1/2 cup date paste/blended dates OR 1/2 cup cane sugar
−
*4 tbsp soy sauce
+
*1/2 cup miso paste OR soy sauce
−
*3 tbsp date sugar  
+
*The apple cider vinegar and the water can be substituted for 1/2 cup mirin and 1/2 cup sake, and 1/4 cup less date paste/cane sugar
−
*2 tbsp sesame seeds
 
−
*1/8 tsp cayenne
 
−
 
 
−
FOR THE VEGETABLES
 
−
*450g broccoli florets
 
−
*350g mushrooms sliced
 
−
*1 thinly sliced big-sized onion
 
−
*5 sliced carrots
 
−
*1 tbsp soy sauce
 
−
*250g cubed tofu
 
  
−
FOR THE RICE
+
FOR THE RICE BOWL
−
*1 1/2 cups brown rice
+
*2 cups brown rice
−
*2 1/4 cups water
+
*3 cups water
 +
*250g sliced OR cubed tofu
 +
*4 julienne carrots
 +
*1 sliced medium-sized onion
 +
*2 cups sliced bok choy (OR other leafy greens)
  
 
Instructions:
 
Instructions:
  
−
*Place all the ingredients for the sauce in a small pot, and turn on the heat on low. Mix with a fork or a whisk until the sauce becomes smooth and even. Make sure to keep stirring it here and there while it cooks so that it doesn't stick to the pot.
+
*Pre-heat oven to 200°C
−
*In the meantime, place the brown rice and the water for the rice in another medium pot, and bring to a boil.
+
*In a small pot, add all of the sauce ingredients to a boil and let simmer until the sauce thickens.
−
*As soon as the rice pot starts boiling, turn the heat to low and cover the pot, letting it simmer--by the time the rice is cooked, there should be no water left.
+
*In a medium-sized pot, add the rice and the water.  Bring to a boil, reduce to medium-heat, cover, and cook until there is no water left, making sure to stir every now and then to avoid sticking.
−
*While the rice is cooking and the sauce is simmering, place all the ingredients listed in the vegetables in a big pot, for the exception of the carrots which will be added later. Turn on the heat to medium-low, and cover the pot so that the vegetables will cook evenly. The mushrooms, and partly the rest of the vegetables, should release a lot of water, so there shouldn't be a need to add any water for the steaming process.
+
*Place the tofu on a baking sheet lined with parchment paper.  Bake in the oven for 15-20 minutes, or until the tofu pieces are golden brown and a little crispy
−
*Keep stirring the sauce and checking on the vegetables and the rice, and after 20 minutes add the carrots to the vegetables pot. Remove the lid of the vegetables pot as you add the carrots and bring the heat to high, so that the excess water will start evaporating--if there's very little excess water, keep the lid on.  
+
*In a large pot, put the carrots, onions, and bok choy with a little bit of water. Cover and steam for 10 minutes or until the carrots are soft.  
−
*Once the lid of the vegetables pot is removed, keep stirring to make sure the carrots cook evenly and nothing sticks to the pot, increasing or decreasing the heat depending on how much water is left, while also checking the rice and stirring the sauce.
+
*Add 1 ladle of the sauce to the vegetables and stir for 1 minute while on high heat. This step will help caramelize some of the sauce onto the vegetables.  Turn off the heat, quickly stir in the tofu, and set aside.
−
*The carrots should be done cooking 10 minutes after they were added, at which point the brown rice and the sauce should also be ready, with the sauce being of the right consistency--if you see that the sauce already achieves the right consistency before this point, turn off the heat to let the sauce rest and not reduce any more, and you can then reheat it for a couple minutes just before the rice and the vegetables are ready, so that it will be served hot.
 
  
 
Serving:
 
Serving:
  
−
Serve all the ingredients hot on a plate, topping with a generous amount of sauce.
+
In a bowl, make a bed of rice and place a generous portion of the rice and tofu on top.  Pour more sauce on top.  Sprinkle sesame seeds on top.  Add finely chopped green onions or fresh chives for an added kick.

Latest revision as of 14:17, 22 February 2021

Teriyaki rice bowl.jpeg

Difficulty: 2/5

Preparation and cooking time: 40 minutes

Servings: 4

Cost per serving: $1.90 (total cost: $7.60)

Cost per 2000 kcal: $9.74

Nutrition facts per serving
CALORIES PER SERVING (kcal): 390         (calories in whole recipe: 1560)
Proteins 32% 18.2g Protein: lysine 43% 0.8g
Protein: methionine 26% 0.2g
Protein: isoleucine 47% 0.8g
Carbohydrates 51% 66.8g Fibers 25% 9.5g
Net carbs n/a 57.3g
Sugars n/a 21.8g
Fats 10% 7.0g Omega-3 20% 0.3g
Omega-6 14% 2.4g
Saturated fats n/a 1.3g
Vitamin B1 31% 0.4mg Vitamin B2 24% 0.3mg
Vitamin B3 25% 4.1mg Vitamin B5 20% 1.0mg
Vitamin B6 48% 0.6mg Folate 22% 91.7μg
Vitamin A 73% 658.8μg Vitamin C 32% 29.2mg
Vitamin E 5% 0.9mg Vitamin K 41% 49.8μg
Vitamin B12 / / Vitamin D / /
Calcium 31% 316.5mg Copper 62% 0.6mg
Iron 54% 4.3mg Magnesium 30% 122.1mg
Manganese 100% 2.3mg Phosphorus 49% 348.6mg
Potassium 22% 1038.3mg Selenium 33% 18.4μg
Zinc 25% 2.8mg Sodium to taste

Ingredients:

FOR THE SAUCE

  • 3/4 cup apple cider vinegar
  • 1 1/2 cup water
  • 1/2 cup date paste/blended dates OR 1/2 cup cane sugar
  • 1/2 cup miso paste OR soy sauce
  • The apple cider vinegar and the water can be substituted for 1/2 cup mirin and 1/2 cup sake, and 1/4 cup less date paste/cane sugar

FOR THE RICE BOWL

  • 2 cups brown rice
  • 3 cups water
  • 250g sliced OR cubed tofu
  • 4 julienne carrots
  • 1 sliced medium-sized onion
  • 2 cups sliced bok choy (OR other leafy greens)

Instructions:

  • Pre-heat oven to 200°C
  • In a small pot, add all of the sauce ingredients to a boil and let simmer until the sauce thickens.
  • In a medium-sized pot, add the rice and the water. Bring to a boil, reduce to medium-heat, cover, and cook until there is no water left, making sure to stir every now and then to avoid sticking.
  • Place the tofu on a baking sheet lined with parchment paper. Bake in the oven for 15-20 minutes, or until the tofu pieces are golden brown and a little crispy
  • In a large pot, put the carrots, onions, and bok choy with a little bit of water. Cover and steam for 10 minutes or until the carrots are soft.
  • Add 1 ladle of the sauce to the vegetables and stir for 1 minute while on high heat. This step will help caramelize some of the sauce onto the vegetables. Turn off the heat, quickly stir in the tofu, and set aside.

Serving:

In a bowl, make a bed of rice and place a generous portion of the rice and tofu on top. Pour more sauce on top. Sprinkle sesame seeds on top. Add finely chopped green onions or fresh chives for an added kick.

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