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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  North American >> Canadian >> Canadian

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Soak rice in water, set aside. | 2. Cut tofu in 4 slices. | 3. Place in between a few layers of paper towel, add weight on top. | 4. Meanwhile, mix ingredients for marinade (oil, vinegar, soya sauce, syrup, and garlic) in an airtight container. | 5. Remove paper towels and, using a fork, gently poke both sides of the tofu slices. | 6. Cut tofu into cubes. | 7. Place in container with marinade, secure cover, and give it a good shake. | 8. Set aside until ready to cook, giving it a shake once in a while. | 9. In a large 2L glass measuring cup (or other microwave-safe container), bring vegetable broth to a boil in the microwave on maximum heat. | 10. Drain rice. | 11. Add onion, garlic, and rice to the vegetable broth. | 12. Cover tightly with plastic wrap. | 13. Return to microwave and cook 40 minutes at power level 7, stirring once. | 14. CAUTION: Be very careful to not get burnt by steam when removing plastic wrap. | 15. NOTE: Cooking time will vary depending on the variety of rice and the power of your microwave. | 16. Preheat a frying pan, using whatever amount of fat your pan generally needs (mine requires none), add vegetables. Reduce heat to medium-high. | 17. When vegetables are cooked, set aside. | 18. Drain tofu (keeping excess marinade). | 19. In preheated frying pan, cook tofu until browned and crunchy. | 20. When rice is cooked, stir in extra marinade. | 21. Add vegetables and tofu. | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
tofu	225		firm	9185.2356	177.3261	1101.5904	556.217
brown rice	1	cup	uncooked	573.54	120.8384	11.4234	4.3924
vegetable broth	2	cups		324.72	52.644	11.9064	7.6752
garlic clove	1/2		minced	2.235	0.4959	0.0954	0.0075
yellow onion	1		minced	114.84	6.8382	0.8265	9.396
olive oil	1/4	cup		477.36	0.0	0.0	54.0
balsamic vinegar	1/4	cup		56.1	10.8566	0.3124	0.0
soya sauce	2	tablespoons		-	-	-	-
maple syrup	2	tablespoons		104.0	26.816	0.016	0.024
garlic clove	1/2		minced	2.235	0.4959	0.0954	0.0075
red bell pepper	1/2		diced	-	-	-	-
zucchini	1		diced	33.32	6.0956	2.3716	0.6272
broccoli	1	cup		30.94	6.0424	2.5662	0.3367
celery rib	1		diced	-	-	-	-
mushroom	6		sliced	-	-	-	-

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.