Estimated Nutrition (whole recipe, rough)
Counts 8 of 9 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Butter | 1 tbsp (14g) | 102 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 4 1/2 teaspoons vegetable oil
- 1 1/4 tablespoons butter
- 1 1/2 onions, thinly sliced
- 1 cup cooked brown rice
- 12 to 16 ounces tofu, with liquid pressed out
- Dash of pepper
- 1 cup milk
- 1/2 cup wheat germ
- 3 ounces cheese of your choice, grated
- =
Directions
Preheat oven to 350 degrees F.
Heat a large skillet and coat with 2 teaspoons of the oil and all the butter. Add onion and sauté until lightly browned.
Add brown rice; sauté for 2 minutes. Add tofu (press liquid out), and sauté another 2 minutes. Season with pepper.
Place tofu-onion mixture into a 1 1/2- to 2-quart casserole coated with remaining 2 1/2 teaspoons oil. Pour in milk. Sprinkle wheat germ and cheese over the top. Bake for 20 minutes or until cheese is browned.
Makes 4 servings.