One of my favorite new tricks is to cook veggies in low sodium vegetable broth instead of oil. When cooking with oil, it’s easy to loose track of how much you are using, and the calories and fat can add up quickly. Olive oil contains about 120 calories and 14 grams of fat per tablespoon compared to Pacific low-sodium vegetable broth, which has 15 calories per cup and zero grams of fat. This is an easy way to lighten up your dish, but still get the same sautéed texture. Olive oil is heart healthy and has tons of other benefits, but I usually like to use it with recipes that do not require heating/cooking it.

Tofu & Wild Rice Stuffed Pepper
serves 1

½ cup cooked wild rice
1/5 package tofu
1 large red bell pepper
¼ cup minced onion
¼ cup shredded carrot
¼ cup baby spinach (packed)
¼ cup chopped celery
¼ low-sodium vegetable broth
¼ tsp minced garlic or garlic powder
½ tsp salt-free Italian herb seasoning

Preheat over to 350 degrees. Cook the wild rice to package instructions and set aside. Cut the bell pepper in half and remove seeds, set aside. In a pan over medium heat, combine the tofu, onion, carrot, baby spinach, celery, and garlic and sauté in the vegetable broth until vegetables are tender and liquid has been absorbed. After vegetables and tofu have finished cooking, combine with wild rice and Italian herb seasoning. Pour the mixture evenly into the bell pepper halves. Place on a baking sheet and bake for 30 minutes. If needed, add foil over the tops of peppers to eliminate burning.

The Rabbit Food Pyramid Breakdown
Produce: bell pepper, onion, carrot, spinach, and celery
Whole Grain: wild rice
Protein: tofu
Plant Based Fat: none in this dish

 

2 Comments on Tofu & Wild Rice Stuffed Pepper

  1. LimeRiot
    July 4, 2012 at 7:36 pm (9 years ago)

    Made this tonight and it was great! Thanks for the recipe. I added a pinch of cayenne pepper to satisfy my hubby’s spicy tooth :). I covered in foil for 20 min and then removed it for the last 10.

    Reply
    • Catherine
      July 4, 2012 at 9:33 pm (9 years ago)

      Great idea with the spices!

      Reply

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