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5* Curried Tofu with Rice




Source of Recipe


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5* Curried Tofu with Rice

Healthy Cooking February/March 2011
12 reviews rate this recipe 5 Stars!
Exchanges
Prep: 15 min. Cook: 20 min.
Yield: 4 servings.

Tofu takes the place of meat in this bold dish with lots of curry and cilantro flavor. —Crystal Bruns, Iliff, Colorado

Ingredients:
• 1 package (12.3 ounces) extra-firm tofu, drained and cubed
• 1 teaspoon seasoned salt
• 1 tablespoon canola oil
• 1 small onion, chopped
• 3 garlic cloves, minced
• 1/2 cup light coconut milk
• 1/4 cup minced fresh cilantro
• 1 teaspoon curry powder
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 cups cooked brown rice

Directions:
1. 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.

2. 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.

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.