CURRIED RICE with SQUASH and TOFU

CURRIED RICE with SQUASH and TOFU

CURRIED RICE with SQUASH and TOFU

This is a good recipe for using up left-over plain rice.  If you don’t have any, NO PROBLEM!  You can make fresh rice and it will work just fine.  The photo is of this recipe made with part left-over Bulgur and Quinoa and part freshly cooked Pearl Barley.  The Barley increases the fiber and protein in the starch part of the entree.  It is relatively easy to prepare but you do need to have the rice or grain ready to go before you start cooking the veggies.  In the Nutrition Data website the data analysis showed that this recipe ranked at 5.0 out of a possible 5 for nutritious rating and 3.3 out of 5 for fullness factor.

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YIELD:   14   SERVINGS

SERVING SIZE:     1   CUP

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INGREDIENTS:

2  TB  OLIVE OIL

1 container EXTRA FIRM TOFU, about 12 oz., sliced into 1″ x 1″ x  1/4″ thick slices

1  LG  ONION, cut into thin crescent slices

2  cups SLICED BABY CARROTS, 11 oz. about 30 medium baby carrots

2  TB  MINCED GARLIC

1  cup GREEN BELL PEPPER, sliced into 2″ long 1/4″ wide strips

1/2 tsp  DRIED CRUSHED RED CHILI (more or less to taste)

2  tsp  CORIANDER

1  tsp  CARDAMOM

1/2  tsp  BLACK PEPPER

2  tsp  CURRY POWDERRIED CRUSHED RED CHILI  (more or less to taste)

4  –  5   SUMMER SQUASH, about 2 lbs, quartered lengthwise then cut into 3/4″ chunks

4  –  5  cups  COOKED RICE OR YOUR FAVORITE GRAIN (coarse grains are more filling and have more texture to compliment the crisp-tender veggies)

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METHOD:

In a very large stir-fry pan over medium high heat saute:

TOFU in OLIVE OIL, turning over until each side is lightly browned.   Remove from pan to a plate, set aside until needed.

ADD to pan:

ONION SLICES and cook until becoming tender and translucent.

ADD:

2  cups  BABY CARROT SLICES and  2  TB  MINCED GARLIC along with 1/2  cup  WATER.  Stir and cover, checking and stirring until carrots begin to soften, but are still very firm.

ADD:

1 cup BELL PEPPER and the spices (1/2 tsp  DRIED CRUSHED RED CHILI, 2  tsp  CORIANDER, 1  tsp  CARDAMOM, 1/2  tsp  BLACK PEPPER, 2  tsp  CURRY POWDER) along with 1/4 cup more water. Mix the spices in well then add the TOFU.  Mix again, cover and cook for 5 minutes.

ADD:

SUMMER SQUASH along with 3/4 cup (more or less) water.  Stir and cover.  Let cook over medium heat for 8 – 10  minutes until squash is “crisp-tender.”

MIX IN:

4 – 5 cups COOKED GRAIN (Rice, Bulgar, Quinoa, Barley – I used 5 cups in this analysis).  Heat through and serve.

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. a COOKING TO BEAT TRIFECTA recipe

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YIELD:         14     –   1  CUP SERVINGS

EACH SERVING CONTAINS:

CALORIES. . . . . . . . . . . . . . . . . . . . 130

TOTAL FAT  .  .  .  .  .  .  .  .  .  .    2 g

SAT FAT  .  .  .  .  .  .  .  .  .  .  .  . 0

TRANS FAT  .  .  .  .  .  .  .  .  .  .  .  0

CHOLESTEROL  .  .  .  .  .  .  .  .  .  . 0

SODIUM  .  .  .  .  .  .  .  .  .  .  .  . 26 mg

TOTAL CARBS  .  .  .  .  .  .  .  .  .  .24 g

FIBER  .  .  .  .  .  .  .  .  .  .  .  .  .  .4 g

SUGAR  .  .  .  .  .  .  .  .  .  .  .  .  . 3 g

PROTEIN  .  .  .  .  .  .  .  .  .  .  .  .  5 g

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