Brown Rice Casserole With Tofu And Vegetables Recipe
Servings: 8
Ingredients
- 2 3/4 c. Water
- 1 1/2 tsp Kosher salt
- 1 c. Brown rice
- 8 ounce Hard tofu
- 2 Tbsp. Soy sauce
- 1 tsp Oregano
- 1 tsp Marjoram
- 1 tsp Basil
- 2 x Carrots, peeled and cut into 1/2" rounds
- 1 bn Broccoli, trim florets, peel, and cut into cubes
- 2 x Zucchini, cut into 1/2" slices
- 1/2 lb Mushrooms, washed and quartered
- 2 Tbsp. Oil
- 1 sm Red onion, sliced
- 2 x Cloves garlic, sliced
- 1/4 tsp Pepper Butter for preparing pan
Directions
- In a 2-qt saucepan, bring 2 1/2 c. water to a boil. Add in 1 tsp. salt and rice. Cover and cook for 40 to 45 min. Dice tofu into 1-inch cubes. Mix soy sauce, oregano, marjoram, and basil, and toss with tofu.
- Preheat oven to 350 degrees. Heat oil in a large skillet. Add in onion and garlic, and saute/fry for 3 to 5 min. Add in carrots, broccoli, and remaining water. Cover and cook for 4 min. Stir in zucchini and mushrooms, and cook for 2 min. Toss rice with marinated tofu, vegetables, remaining salt, and pepper. Place combination in a lightly buttered 1 1/2-qt souffle dish. Bake, covered, for20 min.
- Serving Ideas : Serve immediately.
- NOTES : Yield 6 to 8 servings.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 291g | |
| Recipe makes 8 servings | |
| Calories 177 | |
| Calories from Fat 46 | 26% |
| Total Fat 5.26g | 7% |
| Saturated Fat 0.56g | 2% |
| Trans Fat 0.09g | |
| Cholesterol 0mg | 0% |
| Sodium 709mg | 30% |
| Potassium 539mg | 15% |
| Total Carbs 27.2g | 7% |
| Dietary Fiber 3.5g | 12% |
| Sugars 4.11g | 3% |
| Protein 7.08g | 11% |
