Rice Bowl with Tofu
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.
Servings: 4
Ingredients:
Warm Ham and Bulgur Salad (left) and Rice Bowl with Tofu Photography by David Scott
| 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 | 1.079 mg |
| % RDI: | - |
| calcium | 18% |
| iron | 24% |
| vit A | 143% |
| vit C | 17% |
| folate | 31% |
Suggested Recipes
-
1/4 cup (50 mL) sodium-reduced soy sauce
1 tbsp (15 mL) tomato paste
1 tsp (5 mL) chili-garlic paste (or 1/2 tsp/2 mL hot pepper sauce)
1 pkg (350 g) extra-firm tofu
1-1/2 cups (375 mL) vegetable stock
1 cup (250 mL) water
1 cup (250 mL) parboiled whole grain rice
3 carrots, thinly sliced
1 cup (250 mL) thinly sliced celery
1 cup (250 mL) 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.
Tags:
Lunch; Vegetables; Rice; Tofu; Boil/Simmer; Make-Ahead;
Source
Canadian Living Magazine: October 2006
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