Wednesday, February 19, 2014

Baked Tofu and Spanish Rice- the PERFECT supper!

Fragrant, toothsome baked tofu and spanish (brown) rice!  This combination recipe might have been in Frances Moore Lappe's 1971 "Diet for a Small Planet" but if it was, it likely included some cheese and olive oil.  This particular recipe is LOW fat..... way low......... like, the only fat in this recipe is in the tofu and veggies!  But the flavour....... (oui oui... in Canada we use the tasty French way of spelling flavoUr)........ wow!

And next to the taste is the fragrance of the marinade-covered tofu as it bakes!  Oh yum yum yum-

But on with the recipes!!

SPANISH RICE (6-8 servings)


2 cups dry Brown Rice 
1 red Onion, chopped
1 C. chopped Broccoli, fresh or frozen
3 Garlic cloves, crushed 
1 C. Water 
1 C. organic vegetarian Pasta Sauce (or 6 oz. Tomato Paste)

Salt, to taste

  1. Cook the rice according to directions, or as you normally do
  2. In a wok, or large pot, combine the onion, broccoli, garlic and water, and bring to a boil, then simmer, covered, for about 15 minutes, or until water is evaporated and veggies are tender.
  3. Add rice, vegetarian Pasta Sauce, and salt to the veggies, coating the rice with the sauce.
BAKED TOFU (2-4 servings)


1lb./500 g.(or near that) of ORGANIC, NON-GMO Tofu
2 T. Tamari Sauce or good organic Soya Sauce
2 T. Water or unsalted Vegetable Broth 
2 tsp. Sweetener (brown rice syrup, agave, palm sugar, etc. or 1/8 tsp. Stevia)
2 tsp Balsamic Vinegar 
2 tsp grated Garlic 
1 1/2 tsp grated fresh Ginger 
1/4 tsp. freshly grated Black Pepper
  1. Preheat the oven to 400 F/205 C
  2. Put a piece of parchment or foil on the bottom of a small baking pan
  3. Slice the tofu in half across the block (from side to side) and then cut into smaller pieces, carefully fitting into the pan so that they are well-packed
  4. Mix all other items together and pour evenly over the tofu
  5. Bake for about 30 minutes
These two recipes are changed forms of recipes found on the NutritionMD site, part of the sites operated by PCRM (Physicians Committee for Responsible Medicine)

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