Rice Bowl with Tofu
Warm Ham and Bulgur Salad (left) and Rice Bowl with Tofu Photography by David Scott
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 332 |
| pro | 16 g |
| total fat | 6 g |
| sat. fat | 1 g |
| carb | 54 g |
| fibre | 5 g |
| chol | 0 mg |
| sodium | 1 mg |
| % RDI: | - |
| calcium | 18 |
| iron | 24 |
| vit A | 143 |
| vit C | 17 |
| folate | 31 |
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.
Ingredients
- 1/4 cup sodium reduced soy sauce
- 1 tbsp tomato paste
- 1 tsp chili garlic paste, (or 1/2 tsp hot pepper sauce)
- 1 pkg 350 grams extra firm tofu
- 1-1/2 cups 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
Preparation
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.
Source : Canadian Living Magazine: October 2006
- Keywords : Lunch; High fibre; Low sodium; Vegetarian; Reduced fat; Gluten-free; Thai; Tofu; Rice; Make-Ahead;
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