Asian Tofu Steak

An easy meat-free option.

Total Time:
Level: Easy


  • 1 head baby bok choy
  • 2 tsp. canola oil
  • red pepper flakes
  • 3 oz. firm tofu (drained and patted dry)
  • ¼ red bell pepper (thinly sliced)
  • 2 scallions (sliced)
  • 1 tsp. minced garlic
  • 1 tbsp. low-sodium soy sauce
  • 1 tbsp. water
  • ½ c. cooked soba noodles (100% buckwheat)


  1. Trim and chop 1 head baby bok choy. Heat 1 tsp canola oil in a medium skillet over medium heat. Add bok choy; cook, stirring, until stalks are crisp-tender, 3 to 4 min.
  2. Transfer to a plate. Return pan to medium heat with 1 tsp more canola oil and a sprinkle of red pepper flakes. Add 3 oz firm tofu (drained and patted dry); sear, flipping once, 1 min per side. Add ¼ red bell pepper (thinly sliced), 2 scallions (sliced), and 1 tsp minced garlic.
  3. Cook, stirring, 1 min. Add 1 Tbsp low-sodium soy sauce, 1 Tbsp water, and ½ cup cooked soba noodles (100% buckwheat). Stir noodles to coat, about 1 min.
  4. Serve with bok choy. Top with 2 Tbsp more sliced scallion.

All Day-Off Diet dinner recipes are under 520 calories per serving.

This story originally appeared in the January/February 2016 issue of Dr. Oz The Good Life.

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