parchment paper | |||
1/3 cup | rice, long grain | 65 g | |
130 g | firm regular tofu, cut into dices | 2/3 cup | |
2 cloves | garlic, coarsly chopped | ||
3 | green onions/scallions, coarsly chopped | ||
1/2 cup | Italian parsley, fresh, coarsly chopped | 40 g | |
1 tbsp | soy sauce | 15 mL | |
1 tsp | paprika | 3 g | |
4 drops | Tabasco sauce | 0.63 mL | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
1 serving | Egg Replacer | ||
2 tbsp | canola oil | 30 mL | |
2 slices | bread, whole wheat | 70 g | |
1 tbsp | ketchup | 16 g |
A blender or food processor will be very useful.
per 1 serving (250 g)
Amount % Daily Value |
Calories 420 |
Fat 19 g 28 % |
Saturated
1.9 g
11 % |
Cholesterol 0 mg |
Sodium 480 mg 20 % |
Carbohydrate 50 g 17 % |
Fibre 6 g 24 % |
Sugars 10 g |
Net Carbs 44 g |
Protein 18 g |
Vitamin A 39 % |
Vitamin C 36 % |
Calcium 18 % |
Iron 30 % |
Food Group | Exchanges |
---|---|
Starches | 2 ½ |
Vegetables | ½ |
Meat and Alternatives | 1 |
Fats | 3 ½ |