viva veg rice casserole with tofu

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bioSlim combines carbs and proteins, avoids adding oil.

 

 

* Exported from MasterCook *

 

Viva Vegetable Rice Casserole

 

Recipe By :BioSlim

Serving Size : 8 Preparation Time :0:00

Categories : Vegetarian {Posted}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

4 cups cooked brown rice -- see directions

10 ounces tofu

1 large onion

2 carrots

2 celery stalks

1 green bell pepper

2 zucchini

6 ounces mushrooms

3 garlic cloves -- minced or pressed

1 teaspoon nutritional yeast flakes (optional)

1 teaspoon ground cumin

1 teaspoon salt

1 cup mushroom broth

or vegetable broth or water

ground pepper -- to taste

fresh herbs -- for garnish, such as

parsley or cilantro

thyme

marjoram

 

1. Begin by making 4 cups of cooked brown rice (usually 1-1/3 cups raw)

according to directions on the package.

 

2. Rinse tofu and leave in a dish to drain while preparing the vegetables.

 

3. Chop the onion, carrots, celery, green pepper, and zucchini into pieces that

are roughly 1/2 inch square. Quarter the mushrooms if they are small, and cut

them into sixths or eighths if they are large.

 

4. Return to the tofu, and cut it into 1/2-inch cubes.

 

5. Saute onions in water over medium heat until they are glassy.

 

6. Add the garlic, nutritional yeast (if using), cumin, salt and pepper. Stir

until blended and cook for 1 minute, then add the carrots, celery and green

pepper.

 

7. Add 1/2 cup of the liquid, cover the pan, and braise the vegetables on medium

heat until they have begun to soften, about 5 minutes. Then add the zucchini and

mushrooms and cook another 7 to 10 minutes. The vegetables should be nearly, but

not completely cooked. If the pan gets dry while they are cooking, add a little

more liquid.

 

8. Preheat the oven to 350F. Combine the vegetables with the rice. Season with

salt and plenty of cayenne or freshly ground black pepper (or to taste). Gently

mix in the tofu, and put the entire mixture into a casserole that has been

thinly covered with water instead of oil. Add the remaining liquid to moisten.

Cover the casserole with foil and bake for 1/2 hour.

 

9. Remove the foil and bake another 15 minutes.

 

10. Serve garnished with the fresh herbs.

 

Source:

" BioSlim Cookbook (1997) "

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Per Serving (excluding unknown items): 169 Calories; 3g Fat (14.4% calories from

fat); 7g Protein; 31g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 289mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat;

0 Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 1582 0 0 0 0 0 0