Here is our first official recipe! I have changed its format a bit and included the composite nutritional information. For those avoiding certain foods please try it with whatever modifications you like!
Recipie Club #1 October 2007 Due Date 10/30
Ingredients
* rice (brown, white, wild, basmati, jasmine, black)
* vegies (usually go for a frozen blend with broccoli)
* firm or extra-firm tofu (I like the refrigerated tofu
* about a tablespoon of olive oil, enough to coat the pan
* Bragg's or a soy sauce
* powdered garlic
Instructions
1. Cook the rice.
2. Cook or steam the vegies.
3. Cook the tofu -- I cut the tofu into cubes. Heat the olive oil in a skillet on medium heat. Add the tofu. I put in about as much soy sauce until the tofu is covered (Bragg's is lower-sodium). Then some garlic on top. Stir it up.
4. Cover and stir once in a while to make sure it doesn't burn. It takes about 10 min or so to cook so it isn't squishy/raw anymore. Not sure if that is the best way to cook it, but it gets the job done. ;-)
I like to layer the rice, then veggies, then the tofu in the proportions you like/want on your plate or bowl. The tofu helps flavor the rice. And save the rest for leftovers.
Nutritional Information:
1 cup cooked brown rice
3 oz tofu
1/2 cup cooked broccoli
1/2 tsp Bragg's
1 Tbsp Olive Oil
Calories....: 423
Protein.....: 13.29g
Carbohydrate: 52.8g
Total Fat...: 18.25g (this is counting the whole 13.5 g for 1 tbsp of olive oil)
Fiber.......: 6.5g
Sodium......: 110mg
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3 comments:
Thanks for posting this Danielle!!
I can't wait to try it out.
So what is due at the end of the month? It probably was in a comment of another post, but not sure which one and I'm too lazy to look at all of the comments of each post. :)
All that is 'due' at the end of the month is to make this meal once and let us know how it went/what you thought.
Brandon and I tried it last night!
It was pretty good, and not to hard.
Advice for those who do not work much with Tofu, buy the most firm tofu you can find (we went to Hyvee)and then you still need to press some of the water out of it. I put it on a plate and put a paper plate on top and then some cookbooks on top! Brandon added paper towels to soak up the water.
I was working out when Brandon was cooking the tofu, so he spiced it up a lot by adding hot sauce. Not unpleasant if he had not overdone it! I was able to eat the tofu if I had rice or veggies in my bite too, but not on its own!
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