Tofu and Sweet Potato Jambalaya - Veggie - 8 pts

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Tofu and Sweet Potato Jambalaya - Veggie - 8 pts

 

Recipe By : " Betty Crocker's Complete Cookbook, Everything You Need

to Know to Cook Today, 9th Edition. "

Serving Size : 4 Preparation Time :0:00

Categories : Tofu Vegan

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

14 ounce firm tofu -- one container

1 tablespoon olive -- or vegetable oil

1 large sweet potato -- peeled and cut into 1/2-inch

cubes (2 cups)

2 cloves garlic -- finely chopped

14 1/2 ounce vegetable broth -- 1 can ready to serve

3/4 cup uncooked regular long-grain rice

2 tablespoons Worcestershire sauce -- vegan version

1/4 teaspoon ground red pepper -- (cayenne)

15 ounce black beans -- rinsed and drained (1 can)

3/4 cup green onions -- sliced (12 onions)

 

1. Drain tofu; cut into 3/4-inch cubes. Carefully press cubes between

paper towels to remove as much water as possible.

 

2. Heat oil in 12-inch skillet over medium heat. Cook tofu in oil 6 to

8

minutes, turning frequently, until light golden brown. Remove tofu from

skillet; set aside.

 

3. Add sweet potato and garlic to skillet. Cook 2 to 3 minutes,

stirring

occasionally, just until sweet potato begins to brown. Stir in broth,

rice, Worcestershire sauce and red pepper. Heat to boiling; reduce

heat.

Cover and simmer 10 minutes.

 

4. Stir in beans. Cover and cook 8 to 10 minutes, stirring

occasionally,

until rice is tender and liquid is absorbed. Stir in tofu and onions.

Cook

1 to 2 minutes or until heated through.

 

Makes 4 servings

Prep: 20 min; Cook: 35 min

 

NUTRITION FACTS: 1 Serving (about 1 1/2 cups):; Calories 390 (Calories

from Fat 65); Fat 7g (Saturated 1g); Cholesterol 0mg; Sodium 940mg;

Carbohydrate 74g (Dietary Fiber 10g); Protein 18g % DAILY VALUE:;

Vitamin A 100%; Vitamin C 14%; Calcium 18%; Iron 44% DIET

EXCHANGES:; 4

Starch; 3 Vegetable

 

Description:

" 8 pts "

S(Formatted by Chupa Babi in MC):

" 07.07.05 "

- - - - - - - - - - - - - - - - - -

-

 

Per Serving (excluding unknown items): 557 Calories; 8g Fat (12.3%

calories from fat); 35g Protein; 91g Carbohydrate; 19g Dietary Fiber;

1mg

Cholesterol; 792mg Sodium. Exchanges: 6 Grain(Starch); 3 1/2 Lean

Meat;

1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

 

 

 

 

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