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Crusty Rice with Tofu and Vegetables

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Crusty Rice with Tofu and Vegetables
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Crusty Rice with Tofu and Vegetables
En Español

Fivestar Rating
(125 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 20 minutes
  • Cook Time: 50 minutes

This blend of tofu and cooked rice combines corn, peas, carrots and seasonings pressed into a skillet and cooked into "crispy" goodness.

Ingredients

For the rice:
  • 2 cups water
  • 1 cup brown rice
For the tofu and vegetables:
  • 3 cups prepared rice
  • 1 pound tofu
  • 1 cup frozen corn (unthawed)
  • 1 cup frozen peas (unthawed)
  • 6 scallions (sliced including white and green parts)
  • 1 carrot (shredded)
  • 1/4 cup fresh basil leaves
  • 1/4 teaspoon salt
  • 2 tablespoons vegetable oil

Directions

1. To make the rice, cook rice according to the directions on the package. Set aside to cool and dry out.
2. Put the tofu, corn, scallions, carrot, basil and salt in the bowl and mix well.
3. When the rice has fully cooled, add it to the bowl with the tofu and mix well.
4. Put the skillet over medium high heat and when it is hot, add the oil.
5. 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. 

Nutrition Information

Serving Size: 1 1/2 cup
Nutrients Amount
Total Calories 389
Total Fat 13 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 215 mg
Carbohydrates 54 g
Dietary Fiber 8 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 17 g
Vitamin D 0 mcg
Calcium 279 mg
Iron 4 mg
Potassium 486 mg
N/A - data is not available
Nutrients Amount
Total Calories 389
Total Fat 13 g
Saturated Fat 2 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 7 g
Linoleic Acid 2 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 54 g
Dietary Fiber 8 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 17 g
Minerals
Calcium 279 mg
Potassium 486 mg
Sodium 215 mg
Copper 498 mcg
Iron 4 mg
Magnesium 137 mg
Phosphorus 342 mg
Selenium 27 mcg
Zinc 3 mg
Vitamins
Vitamin A 188 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0 mcg
Vitamin C 11 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 81 mcg
Folate 84 mcg DFE
Thiamin 0.4 mg
Riboflavin 0.2 mg
Niacin 4 mg
Choline 68 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cup
Grains
1 1/2 ounces
Protein Foods
2 ounces