夕食普通

Crusty Rice with Tofu and Vegetables

Name: Crusty Rice with Tofu and Vegetables
Prep time: 20 min
Cook time: 50 min
Total time: 70 min
Yield: 4
Ingredients: 2 cups water; 1 cup brown rice; 3 cups prepared rice; 1 pound tofu; 1 cup frozen corn; 1 cup frozen peas; 6 scallions; 1 carrot; 1/4 cup fresh basil leaves; 1/4 teaspoon salt; 2 tablespoons vegetable oil

This blend of tofu and cooked rice combines corn, peas, carrots, and seasonings pressed into a skillet and cooked into "crispy" goodness.

1 h 10 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 1/2 cup

425

カロリー

19g

タンパク質

58g

炭水化物

15g

脂質

食物繊維

糖類

202mg

ナトリウム

飽和脂肪酸 2 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

water
2 cups
brown rice
1 cup
prepared rice
3 cups · ingredients above, step 1 in directions
tofu
1 pound
frozen corn
1 cup · unthawed
frozen peas
1 cup · unthawed
scallions
6 · sliced including white and green parts
carrot
1 · shredded
fresh basil leaves
1/4 cup
salt
1/4 teaspoon
vegetable oil
2 tablespoons

作り方

1
To make the rice, cook rice according to the directions on the package. Set aside to cool and dry out.
2
Put the tofu, corn, scallions, carrot, basil, and salt in the bowl and mix well.
3
When the rice has fully cooled, add it to the bowl with the tofu and mix well.
4
Put the skillet over medium high heat and when it is hot, add the oil.
5
Add the rice and tofu mixture; reduce heat to low and press down the rice mixture with a spatula. Cover and cook 10 minutes. Press down again to help form a crust. Flip portions of the rice so that you get chunks of crispy rice. Cook until crispy, up to 20 minutes.

出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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