Tofu-Shitake Pilaf

August 16, 2007

Posted by Greg R.


2 teaspoons olive oil
1 cup uncooked basmati rice
3/4 cup chopped onion
1 (14 1/2-ounce) can vegetable broth
1 cup sliced shiitake mushroom caps (about 3 ounces)
1/2 cup chopped carrot
1/2 cup chopped celery
1 teaspoon grated peeled gingerroot
2 garlic cloves, minced
>1 cup cubed firm tofu (about 6 ounces)
1/2 teaspoon salt
1/4 teaspoon pepper
Vegetable cooking spray
2 tablespoons minced fresh cilantro


Preheat oven to 350°. Heat oil in a large saucepan over medium-high heat. Add rice and onion; sauté 2 minutes. Add broth; bring to a boil. Add mushrooms, carrot, celery, ginger, and garlic; cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Combine rice mixture, tofu cubes, salt, and pepper in a 2-quart casserole coated with cooking spray; toss gently. Cover and bake at 350° for 20 minutes or until thoroughly heated. Sprinkle cilantro over pilaf.

Yield 5 servings (serving size: 1 cup) Nutritional InformationCALORIES 206(19% from fat); FAT 4.3g (sat 0.6g,mono 1.8g,poly 1.2g); PROTEIN 6.5g; CHOLESTEROL 0.0mg; CALCIUM 65mg; SODIUM 605mg; FIBER 2.1g; IRON 3.9mg; CARBOHYDRATE 35.9g


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