sandwich: brown rice tofu veggies

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Brown Rice, Tofu and Vegetables

 

Recipe By :Irish Sutton and Shelby Sewell

Serving Size : 4 Preparation Time :0:00

Categories : Wraps

 

Amount Measure Ingredient -- Preparation Method

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

4 ounces tofu (not silken)

1/2 small onion

1 small carrot

1 stalk celery

1 small zucchini and/or other summer squash

3 ounces mushrooms

2 stalks broccoli flowerettes

1 tablespoon olive oil

1 tablespoon butter

2 cloves garlic -- finely chopped

1/2 teaspoon cumin

salt

1/4 cup defatted low-sodium vegetable broth

mushroom broth, or water

2/3 cup cooked brown rice -- or double

3 ounces reduced fat monterey Jack cheese -- grated

pepper

4 whole-wheat pita pockets

8 leaves red leaf lettuce

fresh herbs -- for garnish

 

1. Drain the tofu while you prepare the vegetables.

 

2. Dice the onion, carrot, celery, and zucchini into 1/2-inch cubes. Quarter

the mushrooms if small, or cut them into sixths or eighths if large. Cut the

broccoli into small pieces. Dice the tofu into 1/2-inch (1-cm) cubes.

 

3. Preheat the oven to 350F.

 

4. In a large saute pan, heat the olive oil and butter. Saute the onions until

they are lightly browned. Add the garlic, cumin, and a large pinch of salt, and

cook for 1 minute. Add the carrots and celery. Add 2 tablespoons of the

vegetable stock, cover the pan, and braise the vegetables for about 5 minutes or

until they begin to soften. Add the zucchini, mushrooms, and broccoli and cook

another 7—10 minutes. The vegetables should not be completely cooked. Add more

stock if the vegetables get too dry.

 

5. Combine the vegetables with the rice and cheese and season liberally with

salt and pepper. Fold in the tofu and place in a lightly oiled or buttered

baking dish. Moisten with a little more liquid if necessary. Cover the pan with

foil and bake for 30 minutes. Remove from the oven.

 

6. Cut the pita pockets in half and fill each with rice mixture. Line each plate

with 2 lettuce leaves and place 2 pita halves on each plate. Garnish with fresh

herbs and serve.

 

About the authors: Iris Sutton and Shelby Sewell operate Sutton Plates, a

catering business in Seattle. They are well known for their innovative and

aesthetic approach to ethnic, fusion and American Dishes.

 

Description:

" Pita brimming with tofu, rice, vegetables, cheese and red leaf lettuce "

Source:

" Wraps around the World: Fusion Fast Food (1998) "

S(VegRecipes):

" Hanneman (kitpath) on 28-Mar-2002 "

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Per Serving (excluding unknown items): 389 Calories; 12g Fat (27.6% calories

from fat); 18g Protein; 55g Carbohydrate; 10g Dietary Fiber; 15mg Cholesterol;

578mg Sodium. Exchanges: 3 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1 1/2 Fat;

0 Other Carbohydrates.

 

NOTES : A very healthy filling for pita bread. You can make a big batch to keep

on hand for a quick lunch. Kids love it!

 

Nutr. Assoc. : 5290 0 0 0 5663 0 902358 0 0 0 0 0 0 0 0 0 0 5594 4710 0

 

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