Diabetes Care and Education

Grilled Tofu & Zucchini with Basil & Rice

Courtesy of:
Raquel Pereira MS RD LD

Ingredients:

• 1 cup vegetable broth
  
• 1 cup water
  
• 1 cup of basmati rice
  
• 2 zucchinis
  
• 2 medium or large red tomatoes (or 1.5 cup of grape tomatoes)
  
• 4 oz firm tofu (not silken)
  
• 1 tbsp olive oil
  
• 2 tbsp fat free cream cheese
  
• 2 tsp salt
  
• Black pepper to taste
  
• ¼ cup fresh basil
  
• 4 slices of low fat mozzarella cheese or 4 oz shredded (1/2 package)

Directions:

1. Mix vegetable broth and water and take it to a boil. Add rice, 1 tsp salt, ½ tbsp olive oil and black pepper to taste. Once it boils again, turn down the heat and cover and let it cook until all water is absorbed, approximately 10-15 minutes.
   
2. Slice thin the zucchini, the tofu and the tomatoes.
   
3. Turn on the Panini grill or a grill pan.
   
4. Mix the remaining 1 tsp salt, black pepper and ½ tbsp olive oil and brush it on tomatoes, tofu and zucchini. Grill them until marked and well cooked.
   
5. Chop really fine the fresh basil leaves. Mix it with the cream cheese.
   
6. Spread the cream cheese mixture on top of grilled zucchini and tofu.
   
7. In a rectangular baking pan, layer the rice, then some tomatoes, tofu, zucchini and top it with more tomatoes and the mozzarella cheese. Take it to the oven to heat it up and just slightly melt the mozzarella cheese. Serve it warm.

Nutrition Facts Serving Size 1.00 serving(s) (321g) Servings per Recipe 4 Amount Per Serving Calories 327 Total Fat* 9.7g Saturated Fat 3.6g Monounsaturated Fat 1.4g Polyunsaturated Fat 4.2g Total Carbohydrate 44g Dietary Fiber 2.4g Protein 15.3g Sodium 432.2mg




Exchanges per Serving 1 Vegetable 2.5 Starch 2 Low-Fat Peat 1 Fat 3 Carbohydrate Choices