Curried Tofu with Rice

Curried Tofu with Rice is a gluten free, dairy free, lacto ovo vegetarian, and vegan recipe with 4 servings. One serving contains 221 calories, 9g of protein, and 8g of fat. For $1.03 per serving, this recipe covers 9% of your daily requirements of vitamins and minerals. 310 people were impressed by this recipe. It works well as a rather inexpensive side dish. This recipe from Taste of Home requires seasoned salt, pepper, salt, and light coconut milk. From preparation to the plate, this recipe takes roughly 35 minutes. With a spoonacular score of 43%, this dish is solid. Coconut Curried Tofu with Green Jasmine Rice, Coconut Curried Tofu with Green Beans and Coconut Rice, and Coconut Curried Tofu with Green Beans and Coconut Rice are very similar to this recipe.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 20 minutes

 

Ingredients:

1 tablespoon canola oil

2 cups cooked brown rice

1 teaspoon curry powder

1 package (12.3 ounces) extra-firm tofu, drained and cubed

1/4 cup minced fresh cilantro

3 garlic cloves, minced

1/2 cup light coconut milk

1 small onion, chopped

1/4 teaspoon pepper

1/4 teaspoon salt

1 teaspoon seasoned salt

Equipment:

frying pan

Cooking instruction summary:

Directions Sprinkle tofu with seasoned salt. In a large nonstick skillet coated with cooking spray, saute tofu in oil until lightly browned. Remove and keep warm. In the same skillet, saute onion and garlic for 1-2 minutes or until crisp-tender. Stir in the coconut milk, cilantro, curry, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 4-5 minutes or until sauce is slightly thickened. Stir in tofu; heat through. Serve with rice. Yield: 4 servings. Originally published as Curried Tofu with Rice in Healthy CookingFebruary/March 2011, p61 Nutritional Facts 1/2 cup tofu mixture with 1/2 cup rice equals 240 calories, 11 g fat (3 g saturated fat), 0 cholesterol, 540 mg sodium, 27 g carbohydrate, 3 g fiber, 10 g protein. Diabetic Exchanges: 1-1/2 starch, 1 medium-fat meat, 1 fat. Print Add to Recipe Box Email a Friend

 

Step by step:


1. Sprinkle tofu with seasoned salt. In a large nonstick skillet coated with cooking spray, saute tofu in oil until lightly browned.

2. Remove and keep warm.

3. In the same skillet, saute onion and garlic for 1-2 minutes or until crisp-tender. Stir in the coconut milk, cilantro, curry, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 4-5 minutes or until sauce is slightly thickened. Stir in tofu; heat through.

4. Serve with rice.


Nutrition Information:

Quickview
221k Calories
9g Protein
7g Total Fat
28g Carbs
4% Health Score
Limit These
Calories
221k
11%

Fat
7g
12%

  Saturated Fat
2g
15%

Carbohydrates
28g
9%

  Sugar
1g
2%

Cholesterol
0.0mg
0%

Sodium
805mg
35%

Get Enough Of These
Protein
9g
18%

Manganese
1mg
59%

Magnesium
70mg
18%

Phosphorus
173mg
17%

Copper
0.28mg
14%

Vitamin B1
0.18mg
12%

Vitamin B6
0.21mg
11%

Iron
1mg
10%

Fiber
2g
10%

Zinc
1mg
8%

Vitamin B3
1mg
8%

Potassium
260mg
7%

Vitamin K
6µg
6%

Vitamin E
0.75mg
5%

Calcium
48mg
5%

Vitamin B5
0.42mg
4%

Vitamin B2
0.05mg
3%

Vitamin C
2mg
3%

Folate
8µg
2%

Vitamin A
73IU
1%

covered percent of daily need
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Food Trivia

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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