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Tofu and Pea Curry

Yield Makes 4 servings
Notes: Accompany with sliced cucumbers, tomatoes, and onions dressed with lemon juice, salt, and pepper.

Ingredients

  • 1 1/2 cups long-grain white rice
  • 14 to 16 ounces reduced-fat firm tofu
  • 1 onion (6 oz.), peeled and chopped
  • 1 tablespoon chopped fresh ginger
  • 2 cloves garlic, peeled and pressed or minced
  • 1 teaspoon salad oil
  • 1 tablespoon curry powder
  • 1 teaspoon ground coriander
  • 1/4 teaspoon cayenne
  • 2 cups vegetable broth
  • 1 package (10 oz.) frozen petite peas
  • 1 1/2 tablespoons cornstarch
  • Salt and pepper
  • 2 tablespoons chopped fresh cilantro
  • Plain nonfat yogurt

Nutrition Information

  • calories 454
  • caloriesfromfat 8.1 %
  • protein 23 g
  • fat 4.1 g
  • satfat 0.3 g
  • carbohydrate 80 g
  • fiber 9.3 g
  • sodium 137 mg
  • cholesterol 0.0 mg

How to Make It

  1. In a 2- to 3-quart pan, combine rice and 2 3/4 cups water. Bring to a boil over high heat and cook until most of the water is absorbed, 7 to 10 minutes. Turn heat to low, cover, and cook until rice is tender to bite, 10 to 15 minutes longer.

  2. Meanwhile, rinse tofu; cut into 1/2-inch cubes and put in a colander to drain.

  3. In a 10- to 12-inch nonstick frying pan over medium-high heat, stir onion, ginger, and garlic in oil until onion begins to brown, 3 to 5 minutes. Add curry powder, coriander, and cayenne and stir until fragrant, about 30 seconds.

  4. Add broth and stir often until boiling. Whack pea carton on a flat surface to separate peas. Pour peas into pan and add tofu. Reduce heat to low, cover, and simmer, stirring occasionally, until tofu is hot, 6 to 8 minutes. Mix cornstarch and 2 tablespoons water. Add to pan and stir over high heat until boiling. Add salt and pepper to taste.

  5. Pour curry into a bowl and sprinkle with cilantro. Mound hot rice in another bowl to accompany curry. Serve with yogurt to add to taste.