Rice Bowl with Tofu

[migration] empty title 10070 Image by: [migration] empty title 10070 Author: Canadian Living

Chinese food is not only delicious for dinner but also for an appetizing lunch. Be sure to pack with ice packs in a thermal bag.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2006

Ingredients

  • 1/4 cup sodium reduced soy sauce
  • 1 tablespoon tomato paste
  • 1 teaspoon chili garlic paste (or 1/2 tsp hot pepper sauce)
  • 1 pkg tofu
  • 1 1/2 cup vegetable stock
  • 1 cup water
  • 1 cup parboiled whole grain rice
  • 3 carrots thinly sliced
  • 1 cup thinly sliced celery
  • 1 cup frozen peas thawed
  • 2 green onions thinly sliced

Method

In bowl, whisk together soy sauce, tomato paste and chili-garlic paste. Pat tofu dry; cut into 1/2-inch (1 cm) cubes. Add to soy sauce mixture; toss to coat. Set aside.

In saucepan, bring stock and water to boil. Add rice; reduce heat, cover and simmer for 10 minutes.

Stir in carrots, celery and tofu mixture; cook until rice is tender and liquid is absorbed, about 12 minutes.

Add peas; cover and let stand for 10 minutes. (Make-ahead: Refrigerate, uncovered, in airtight microwaveable containers until cold; cover and refrigerate for up to 24 hours. Microwave, covered, at medium-high/70% for 3 minutes.) Stir in green onions.

Nutritional facts <b>Per serving:</b> about

  • Sodium 1079 mg
  • Protein 16 g
  • Calories 332.0
  • Total fat 6 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 54 g

%RDI

  • Iron 24.0
  • Fibre 0.0
  • Folate 31.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 18.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 143.0
  • Vitamin C 17.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Rice Bowl with Tofu

Login