Jerk Tofu and Rice Recipe

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Jerk Tofu and Rice
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Ingredients
8
Count
Nutrition
22
Calories
Total time
75
Minutes
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Ingredients:

  • 1 (12 oz) box firm tofu
  • 1 (9 oz) bottle jerk sauce
  • 2 tsp garlic powder (more or less depending on your taste for garlic)
  • 1 (3 1/2 oz) package brown rice
  • 1 (15 oz) can pinto beans

Directions:

  1. Cut tofu into 1 inch slices. Poke each slice with a fork so that marinade can fully penetrate.
  2. Place tofu into a bag or container.
  3. Pour about 1/2 the bottle of jerk sauce over the tofu, or enough to cover the tofu completely.
  4. Add half of the minced onions to the tofu and marinade.
  5. Allow the tofu to sit for 30 minutes.
  6. Boil the brown rice.
  7. Put the rice into a large frying pan and add the pinto beans and the rest of the onions. Put on low heat.
  8. Add pepper and salt to the rice and pinto beans.
  9. Drain some of the sauce from the tofu. (DO NOT DRAIN MORE THAN HALF OF THE SAUCE.).
  10. Add the rest of the tofu and sauce into another large pan on medium high heat.
  11. Allow the tofu to cook for about 10 minutes.
  12. Add to rice and beans.
  13. Raise to medium heat.
  14. Add garlic powder.
  15. Add salt and pepper. (I did not put a measurement on these ingredients because you should add according to your taste for salt and pepper.).
  16. Let it sit for about 7-8 minutes, stirring occasionally.
  17. Serve!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 21.55 Kcal (90 kJ)
Calories from fat 3.88 Kcal
% Daily Value*
Total Fat 0.43g 1%
Sodium 48.88mg 2%
Potassium 31.11mg 1%
Total Carbs 3.76g 1%
Sugars 0.21g 1%
Dietary Fiber 0.42g 2%
Protein 0.81g 2%
Vitamin C 0.5mg 1%
Iron 0.2mg 1%
Calcium 8.2mg 1%
Amount Per 100 g
Calories 146.51 Kcal (613 kJ)
Calories from fat 26.4 Kcal
% Daily Value*
Total Fat 2.93g 1%
Sodium 332.26mg 2%
Potassium 211.52mg 1%
Total Carbs 25.57g 1%
Sugars 1.41g 1%
Dietary Fiber 2.87g 2%
Protein 5.53g 2%
Vitamin C 3.5mg 1%
Iron 1.4mg 1%
Calcium 55.6mg 1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 0.4
    Points
  • 1
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • cholesterol free,
  • good source of fiber

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