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SPINACH, BROWN RICE AND TOFU

Free fast weight loss recipes, protein diets, weight charts, free gifts and much more!

1          cup brown rice
2/3       pounds tofu, firm
2          pounds spinach leaves
1          tablespoon soy sauce
1          tablespoon olive oil
1          teaspoon sesame seeds

Cook brown rice by covering in cold water with about 1/2 inch extra water on top.Bring to a boil and boil for a minute. Cover, turn the heat down and simmer for 30-40 minutes. Check the moisture level twice during cooking and adjust if necessary. Toast the sesame seeds for a few minutes in a medium oven (350 degrees F.) Wash and cook spinach in water by shaking a covered pot over a medium heat for 3-5 minutes. Arrange tofu in the middle of an ovenproof dish with spinach around the outside. Moisten with soy sauce and sprinkle the sesame seeds. Warm through in 325 degrees F. oven and serve with rice.

Notes: Excellent source of Vitamin C, A, B6, Folacin and Iron.
Good source of Vitamin B1, B2, Niacin, Calcium and Zinc.

Serves 8
Prep Time: 0:45
Total Calories 164
Protein 10g
Carbohydrate 22g
Fat 4g
Cholesterol 0mg
Dietary Fiber 4g
%Calories from Fat 23%

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