Tuesday, June 22, 2010
A Powerhouse Lunch!
I put together a yummy and flavorful lunch that was packed with vitamins and nutrients! Brown rice with Pinto beans, Teriyaki tofu and Broccoli. It was really easy and very delicious and the only thing my daughter didn't like was......the beans! Did you think it was the tofu? No she loves tofu! And if you don't - you could. Below are my instructions for each part of the dish. Adding flavor to every layer helps the finished product to be incredibly dense and delicious. Start here:
1.5 cups brown rice
4 cups water
teaspoon of olive oil
1 packet of Lipton's Onion Soup Mix
***cook for approx 1 hour on very low heat
1.5 cups Dry pinto beans
2 garlic cloves, peeled and chopped
3 cups of water
***Rinse beans thoroughly. Soak beans overnight. Place them in the fridge or leave out on the counter. They should almost double in size. Add the beans and their water to a pot with another 3 or so cups of water. A Scallion and some salt. Also fresh thyme cooks well with any kind of bean - add a sprig to the pot.
1 pack of firm tofu
1 tablespoon olive oil
3oz Teriyaki sauce
Onions if you like
***Drain the tofu, and wrap in a paper towel to soak up excess water. Cut the Tofu block into thirds, then slice into small squares. Add the oil to a pan and let it get warm then add the tofu pieces and fry until crisp and brown on each side (onions too if you like). Add the teriyaki sauce & water to the pan and continue to cook on medium heat until the sauce reduces and leaves a thick glaze on the tofu - stirring constantly.
Broccoli - the easiest bit. Cook or steam until barely tender. Add a little salt if you like.
Add them all together and enjoy your hard work. Remember - beans are good for your heart. There's even a song. :)