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Scrambled Tofu With Veg and Basmati Rice Recipe

Scrambled Tofu With Veg and Basmati Rice Recipe

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Scrambled Tofu With Veg and Basmati Rice

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Ingredients:

Serving

200 g firm tofu, squeezed and crumbled
200 g broccoli, cut into florets (1/2 large head )
2 carrots , cut into diagonal slices
3 onions, sliced
1 sweet pepper, sliced
200 g sliced mushrooms ( half a packet)
2 tbsp olive oil
1/2 pint dried rice ( basmati)
1 pint cold water
1 tsp five-spice seasoning
2 tsp turmeric
1/2 tsp chili
1/2 tbsp soy sauce
1 tsp garlic powder

Directions:

Rinse the rice in a sieve under cold running water.
Heat up a tablespoon of olive oil in heavy based pan until it's very hot. Add rice and fry gently for 1 minute. Add the pint of cold water, bring to the boil then turn down to lowest heat clamping lid on tightly. Do not open the lid for next ten minutes, so set your timer.
While this is going on, heat the remaining oil in a frying pan and add the onions. Then add the spices and tofu and keep stirring it. After the tofu has coloured a bit and gone squishy, add the rest of the veg and keep stirring.
When the timer goes off, check the rice. It should look puckered with little holes. Stir it to check if there is any remaining water hiding underneath. If there is, keep it on the heat uncovered for 5 minutes to evaporate the water.
Once there is no water, add the veg and tofu to the rice and stir. Add the soy sauce and taste. Add more chili, garlic or Chinese 5 spice, salt or pepper as per your liking, then eat it. I think this makes enough for 4 people, 3 very hungry people, or one husband.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	351.61 Kcal (1472 kJ)
Calories from fat	99.61 Kcal
		% Daily Value*
Total Fat	11.07g	17%
Cholesterol	0.81mg	0%
Sodium	943.37mg	39%
Potassium	797.36mg	17%
Total Carbs	50.63g	17%
Sugars	8.63g	35%
Dietary Fiber	5.62g	22%
Protein	13.73g	27%
Vitamin C	92.4mg	154%
Vitamin A	0.3mg	10%
Iron	4.2mg	23%
Calcium	178.4mg	18%

Amount Per 100 g
Calories	75.7 Kcal (317 kJ)
Calories from fat	21.44 Kcal
		% Daily Value*
Total Fat	2.38g	17%
Cholesterol	0.18mg	0%
Sodium	203.1mg	39%
Potassium	171.66mg	17%
Total Carbs	10.9g	17%
Sugars	1.86g	35%
Dietary Fiber	1.21g	22%
Protein	2.96g	27%
Vitamin C	19.9mg	154%
Vitamin A	0.1mg	10%
Iron	0.9mg	23%
Calcium	38.4mg	18%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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