Tofu Chicken and Rice Recipe

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Tofu Chicken and Rice
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Ingredients:

Directions:

  1. Dice tofu inot 1/2 inch chunks.
  2. Saute in oil for about 3 minutes. Add soy sauce, thyme, sage and poultry seasoning. Cook together about 3 minutes.
  3. Empty into bowl and set bowl aside.
  4. Dice onion. Add onion to frying pan along with 1 T olive oil.
  5. Dice stalk of celery and add to onion. Saute together until the onion turns translucent.
  6. Add garlic to cooking onion and celery. Add the tofu to the onion and celery.
  7. Shred carrots and add to the mix.
  8. Add water and boullion to mix. Return to simmer.
  9. Add rice. Let simmer until rice is tender (about 25 minutes) stirring occasionally.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 434.67 Kcal (1820 kJ)
Calories from fat 157.1 Kcal
% Daily Value*
Total Fat 17.46g 27%
Sodium 738.17mg 31%
Potassium 301.44mg 6%
Total Carbs 50.76g 17%
Sugars 3.27g 13%
Dietary Fiber 2.18g 9%
Protein 16.67g 33%
Vitamin C 4.1mg 7%
Vitamin A 0.3mg 10%
Iron 2.5mg 14%
Calcium 238.2mg 24%
Amount Per 100 g
Calories 102.38 Kcal (429 kJ)
Calories from fat 37 Kcal
% Daily Value*
Total Fat 4.11g 27%
Sodium 173.87mg 31%
Potassium 71mg 6%
Total Carbs 11.96g 17%
Sugars 0.77g 13%
Dietary Fiber 0.51g 9%
Protein 3.93g 33%
Vitamin C 1mg 7%
Vitamin A 0.1mg 10%
Iron 0.6mg 14%
Calcium 56.1mg 24%

* 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

  • 9.7
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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