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Swiss Chard Rice And Tofu

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  Swiss chard 1 Pound, washed and drained (4 Cups)
  Non stick cooking spray 1
  Chopped onion 1 Cup (16 tbs)
  Garlic 3 Clove (15 gm), minced
  Firm tofu 6 Ounce, cubed
  Cooked rice 1 Cup (16 tbs)
  Low sodium soy sauce 4 Teaspoon (1 Tablespoon Plus 1 Teaspoon)
  Ground nutmeg 1⁄8 Teaspoon
  Ground red pepper 1 Dash
  Shredded cheddar cheese 1 1⁄2 Ounce

1. Preheat broiler.
2. Cut stems off chard leaves; dice stems and set aside. Cut leaves into 1/2-inch strips; set aside.
3. Spray large nonstick skillet with nonstick cooking spray. Heat for 1 minute. Add chard stems, onion, and garlic; cook over medium-high heat, stirring occasionally, until onion is translucent, about 3 minutes. Add tofu; cook, stirring occasionally, until lightly browned, about 5 minutes. Add chard leaves and 2 tablespoons water; cook, stirring occasionally, until chard is limp, about 3 minutes. Add remaining ingredi-
ents, except cheese. Cook until rice is heated through, about 2 minutes.

Recipe Summary

Main Dish

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Average: 4.1 (14 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 723 Calories from Fat 215

% Daily Value*

Total Fat 25 g37.7%

Saturated Fat 10.9 g54.5%

Trans Fat 0 g

Cholesterol 45.6 mg15.2%

Sodium 1661.3 mg69.2%

Total Carbohydrates 90 g30%

Dietary Fiber 11.1 g44.2%

Sugars 12.1 g

Protein 39 g78.5%

Vitamin A 568.9% Vitamin C 254.7%

Calcium 92.8% Iron 75.4%

*Based on a 2000 Calorie diet


Swiss Chard Rice And Tofu Recipe