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Grilled Tofu & Zucchini with Basil & Rice

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.

Note

Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Serving Suggestions

Serve it with salad.

Courtesy of:
Raquel Pereira MS RD LD

Nutrition Facts Servings Per Recipe:
 
Amount Per Serving Calories 327
 
Total Fat 9.7g
Saturated Fat 3.6g
Monounsaturated Fat 1.4g
Polyunsaturated Fat 4.2g
Sodium 432.2mg
 
Total Carbohydrate 44g
Dietary Fiber 2.4g
 
Protein 15.3g

Exchanges per Serving

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