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Mediterranean Green Rice With Tofu Feta And Lemon Recipe

Mediterranean Green Rice With Tofu Feta And Lemon Recipe

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Mediterranean Green Rice With Tofu Feta And Lemon

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Ingredients

Count

Nutrition

330

Calories

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Ingredients:

Serving

1 tbsp olive oil
2 large onions, sliced thinly
8 oz extra-firm tofu (preferably low fat), drained, patted dry and diced
6 cloves garlic, minced
1 cup thinly sliced leeks
2 1/2 cups cooked brown rice
2 cups baby spinach
8 halved, pitted black olives
zest of 3 lemons
juice of 2 lemons
1/2 tsp sea salt
1/2 tsp ground black pepper
1/2 cup low-fat feta cheese, crumbled
1/2 cup (packed) fresh basil , chiffonaded

Directions:

Heat oil a heavy, deep sauté pan over medium-high.
Add onions and cook 10 minutes, adding a splash of water if necessary to prevent burning.
Add tofu and cook until browned on all sides.
Reduce heat to low, add garlic and leeks and continue to cook for another 10 minutes, stirring often.
Stir in the cooked rice, spinach, olives and lemon zest and toss to wilt the spinach.
Remove from heat, stir in the lemon juice, sea salt, pepper, feta and basil. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	329.61 Kcal (1380 kJ)
Calories from fat	116.3 Kcal
		% Daily Value*
Total Fat	12.92g	20%
Cholesterol	16.69mg	6%
Sodium	614.71mg	26%
Potassium	396.5mg	8%
Total Carbs	42.27g	14%
Sugars	5.31g	21%
Dietary Fiber	5.01g	20%
Protein	13.95g	28%
Vitamin C	14.1mg	23%
Iron	2.3mg	13%
Calcium	261.6mg	26%

Amount Per 100 g
Calories	101.71 Kcal (426 kJ)
Calories from fat	35.89 Kcal
		% Daily Value*
Total Fat	3.99g	20%
Cholesterol	5.15mg	6%
Sodium	189.68mg	26%
Potassium	122.35mg	8%
Total Carbs	13.04g	14%
Sugars	1.64g	21%
Dietary Fiber	1.55g	20%
Protein	4.3g	28%
Vitamin C	4.3mg	23%
Iron	0.7mg	13%
Calcium	80.7mg	26%

* 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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