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Crusty Rice with Tofu and Vegetables
This crispy rice dish has plant-based protein and fiber-filled vegetables. It is weeknight friendly with its use of frozen veggies too!
Print Recipe
Serves4 (1 1/2 cups each)
SWAP ScoreChoose Often
Supporting Wellness at Pantries (SWAP) is a stoplight nutrition ranking system designed to help promote healthy food choices. SWAP ranks food as either green (choose often, supports health), yellow (choose sometimes, can contribute to good health), or red (choose rarely, limited health benefits). These rankings are based on the amount of saturated fat, sodium, and sugar in one serving of the recipe. These nutrients were chosen because they are most associated with chronic disease risk.
Ingredients
- 2 cups water
- 1 cup rice, brown, cooked
- 1 pound tofu, firm, drained well
- 1 cup corn, frozen, thawed and drained
- 1 cup peas, frozen
- 6 green onions, sliced
- 1 carrot, shredded
- 1/4 cup basil, chopped
- 1/4 teaspoon salt
- 2 tablespoons vegetable oil
Directions
- Put the tofu, corn, scallions, carrot, basil and salt in the bowl and mix well.
- When the rice has fully cooled, add it to the bowl with the tofu and mix well.
- Put the skillet over medium high heat and when it is hot, add the oil.
- Add the rice and tofu mixture; reduce heat to low and press down the rice mixture with a spatula. Cover and cook 10 minutes.
- Press down again to help form a crust. Flip portions of the rice so that you get chunks of crispy rice. Cook until crispy, up to 20 minutes.
Recipe Tips
Use any type of rice in this recipe.
Nutrition Facts
Crusty Rice with Tofu and Vegetables
Amount Per Serving (1 1/2 cups each)
Calories 290
Calories from Fat 126
% Daily Value*
Total Fat 14g
22%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 3g
Cholesterol 0mg
0%
Sodium 154mg
6%
Potassium 473mg
14%
Total Carbohydrates 30g
10%
Dietary Fiber 6g
24%
Sugars 6g
Protein 16g
32%
Vitamin A
55%
Vitamin C
21%
Vitamin D0%
Calcium
28%
Iron
21%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Source: What's Cooking? USDA Mixing Bowl
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