Creamy Curry Tofu Casserole Recipe

Looking for an easy Creamy Curry Tofu Casserole recipe? Learn how to make Creamy Curry Tofu Casserole using healthy ingredients.


Submitted by smitmi78

Makes 4 servings



Healthy comfort food from Self magazine. I substitute tofu for chicken.

Recipe Ingredients for Creamy Curry Tofu Casserole

1 lb tofu
1 cup rice
1 c onion, chopped
2 c carrots, chopped
1 bell pepper, seeded and chopped
1 tsp vegetable oil
2 tsp curry powder
1/2 cup cilantro, chopped
3/4 tsp salt
1/4 c flour
2 c lowfat milk
2 c peas
1 tbsp lemon juice

Recipe Directions for Creamy Curry Tofu Casserole

  1. Cook rice according to directions

  2. Saute onion, carrots, curry powder slat and oil until onions are soft.

  3. Stir in flour and whisk in milk 1/4 cup at a time.

  4. Bring liquid to a boil, reduce heat and continue to whisk until sauce thickens.

  5. Combine sauce and the rest of the ingredients, and place in a 8x8 baking dish coated with cooking spray. Cover with foil and back for 20 minutes. Remove foil and bake 10 minutes longer.

Categories

Main Dish, Vegetarian

Nutrition Facts
Serving Size 484.5g
Amount Per Serving
Calories
445
Calories from Fat
73
% Daily Value*
Total Fat
8.1g
12%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
553mg
23%
Potassium
901mg
26%
Total Carbohydrates
72.2g
24%
Dietary Fiber
8.6g
34%
Sugars
16.4g
Protein
22.7g
Vitamin A 221% Vitamin C 125%
Calcium 44% Iron 33%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in manganese
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
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