Easy Peanut Tofu (or chicken) and broccoli bowl.

There are weeks where life feels steady and organised.

And then there are weeks where you’re told you have to move house, the kids are sick, your routine shifts, and suddenly the beautiful elaborate meals you imagined cooking… don’t happen.

This is one of the meals I make when I need something reliable.

Not aesthetic.
Not complicated.
Just balanced.

It’s the kind of bowl that keeps blood sugar stable, doesn’t leave you bloated, and gives you enough protein to actually feel fuelled — not grazing an hour later.

I come back to this again and again because it does three things well:

It’s simple.
It’s repeatable.
It supports metabolic stability.

Broccoli gives you fibre and sulforaphane to support detoxification pathways.
Peanut butter adds healthy fats that slow glucose release.
Tofu (or chicken) brings the protein density most women under-eat.

When life is busy, I don’t need new recipes.

I need anchors.

This is one of them.

Ingredients

Prep Time: Approx 15 mins + 30 min cooking time.

Serves 2

300g extra-firm tofu, pressed and cubed or Chicken
2 tbsp tamari (divided)
2 tbsp rice vinegar (divided)
1½ tbsp sesame oil (divided)
1 tbsp arrowroot powder
¼ cup natural peanut butter
2 tbsp water
3 cups broccoli, chopped small
⅓ cup radishes, thinly sliced
¼ cup raw peanuts

Method

1. Preheat the oven to 200°C and line a baking tray with parchment paper.

2. Marinate the tofu.
   Add the cubed tofu to a large bowl or baking dish with half of the tamari, rice vinegar and sesame oil. Toss gently to coat and allow to marinate for 15 minutes.

3. Coat with arrowroot.
   Sprinkle the arrowroot powder over the tofu and gently toss again until evenly coated. This helps create a crispy exterior when baked.

4. Bake the tofu and Broccoli
   Spread the tofu and broccoli evenly across the lined baking tray, ensuring the pieces are not touching. Bake for 25–30 minutes, flipping halfway through, until golden and crisp.

5. Prepare the peanut dressing.
   In a small bowl, whisk together the peanut butter, water and the remaining tamari, rice vinegar and sesame oil until smooth and well combined. ( Add more water if it feels too thick)

6. Assemble the salad base.
   Add the chopped broccoli and sliced radishes to a serving bowl.

7. Finish and serve.
   Top with the crispy tofu and sprinkle with chopped peanuts, Pour over the peanut dressing. Serve immediately or divide into containers for meal prep

For the Chicken Option

1. Replace tofu with diced chicken breast.

2. Heat a pan over medium heat and cook chicken in sesame oil until golden and cooked through (about 6–8 minutes).

3. Add tamari and rice vinegar toward the end of cooking.

4. Assemble with the peanut-dressed broccoli as above.

My Final Thoughts

Food does not need to be perfect, aesthetic, or complicated to be powerful. Often, the most impactful shifts come from simple, consistent, nourishing choices that support your body in real life.

Sometimes sharing the imperfect version of something is exactly what someone else needed to see.

If you make these, I would genuinely love to know what you think and see your versions.

Maddy