Ingredients:
7 oz. firm tofu, frozen and thawed
1 c. raw brown rice
2 c. water
1 t. vegetable oil
1/2 t. salt
1 15-oz. can black beans
1/2 c. raw broccoli stems, chopped
1/4 c. salsa (optional)
Directions:
Freeze tofu overnight, and thaw. Wash brown rice, and put in a medium-size pot. Add water, oil, and salt; heat until simmering. Lower heat, cover, and cook for 30-45 minutes. In a large pot, heat beans and broccoli. Drain, and squeeze excess water out of tofu, and crumble into beans. Mix in rice and salsa. Continue cooking until mixture is well heated and broccoli is crispy tender. Serves 5 (1-cup servings).
Nutritional Information:
Calories per serving: 184; protein: 12 grams; carbohydrate: 26 grams; fat: 4.7 grams; cholesterol: 0 milligrams.
Uva Mason is a native of Albuquerque, New Mexico, who chose Loma Linda University (LLU) to complete her educational requirements to become a registered dietitian. She worked with LLU School of Health faculty member Georgia E. Hodgkin, who is a regular contributor to Vibrant Life, on this article.
