[blindweightwatcher] STEAMED VEGGIES AND BROWN RICE WITH SEASONED BAKED TOFU

From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
To: <blindweightwatcher@xxxxxxxxxxxxx>
Date: Fri, 6 Mar 2009 04:52:40 -0600

STEAMED VEGGIES AND BROWN RICE WITH SEASONED BAKED TOFU
Source: In Good Health by Jennifer White
Servings 4

Seasoned Baked Tofu (recipe follows), optional
2 cups uncooked brown rice
2 teaspoons dried parsley
1 teaspoon granulated onion
1/4 teaspoon dried oregano
1/2 teaspoon salt
4 1/4 cups water or vegetable stock
3 cups diced broccoli
3 cups diced cauliflower
2 medium carrots
1/2 large onion
1/2 bell pepper, optional
1 stalk celery

Prepare the Seasoned Baked Tofu.

In the meantime, place uncooked rice in a dry, medium-size saucepan 
and roast over medium heat until it begins to brown. Stir often to 
keep it from burning. Remove from heat and allow to cool slightly 
(about 1 minute).

Add herbs, salt, and water or vegetable stock to rice. Return to 
heat. Place lid on pan and bring to boil. Reduce heat and simmer over 
low heat for approximately 45 minutes or until all water is absorbed. 
For best results do not lift lid while rice is simmering.

While rice is cooking, cut broccoli and cauliflower into bite size 
pieces. Cut carrots, onion, and pepper into long strips. Dice celery. 
Place vegetables into a steamer and steam until vegetables are just 
tender but not overcooked. Salt to taste.

Dish rice onto individual serving plates. Spoon vegetables and 
Seasoned Baked Tofu over rice. Serve.

VARIATION:
Stir 1 1/2 cups cooked beans into the steamed vegetables.

SEASONED BAKED TOFU
Makes approximately 24 pieces

1 pound extra-firm tofu (not silken)
1/4 cup soy sauce
1/2 cup water
1 teaspoon onion powder, optional

Rinse and drain tofu. Press water out of tofu by wrapping tofu in a 
clean kitchen towel and gently pressing on all sides until towel is 
damp. Remove damp towel and replace with a clean, dry towel. Repeat.

Combine soy sauce, water, and onion powder in a shallow container 
with a flat bottom.

Unwrap tofu. Beginning at the short end, cut into 1/4-inch slices. 
Then cut each slice into 3 strips. Place tofu into the container with 
soy sauce. Gently tip container from side to side to be sure tofu 
gets bathed with the soy sauce. Mow to set for 5 to 30 minutes. (The 
longer it sets, the more flavor the tofu will absorb.)

Place tofu on a lightly oiled baking sheet or stoneware and bake at 
375 degrees F for 20 minutes; turn tofu pieces over and bake for an 
additional 10 to 12 minutes or until browned.

NOTE: Soy sauce marinade may be saved in the freezer for future use.

SEASONED BAKED TOFU SERVING SUGGESTIONS:
1. Serve as a main dish with potatoes, stuffing, or rice, and a vegetable.
2. Served on sandwiches.
3. Use in fajitas

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[blindweightwatcher] STEAMED VEGGIES AND BROWN RICE WITH SEASONED BAKED TOFU

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