Tofu and Squash Over Rice Recipe

Looking for an easy Tofu and Squash over Rice recipe? Learn how to make Tofu and Squash over Rice using healthy ingredients.


Submitted by julia1102

Makes 4 servings



Brown rice topped with green and yellow squash with cubed tofu.

Recipe Ingredients for Tofu and Squash over Rice

2 cups brown rice
1 tsp olive oil
1 clove garlic
1/4 onion, sweet
320 g tofu, firm
1 zucchini
1 yellow squash
1 tsp olive oil
1 tsp salt

Recipe Directions for Tofu and Squash over Rice

  1. cook rice

  2. saute onion and garlic

  3. add veggies and tofu until warm

Categories

Main Dish

Nutrition Facts
Serving Size 284.4g
Amount Per Serving
Calories
439
Calories from Fat
75
% Daily Value*
Total Fat
8.3g
13%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
605mg
25%
Potassium
643mg
18%
Total Carbohydrates
77.9g
26%
Dietary Fiber
5.2g
21%
Sugars
2.5g
Protein
15.0g
Vitamin A 4% Vitamin C 29%
Calcium 21% Iron 19%
* 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
  • Low in saturated fat
  • No cholesterol
  • Low in sugar
  • Very high in manganese
  • High in magnesium
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