brown rice
asparagus
minced garlic
garlic powder
soy sauce
tofu "chicken" patty (optional)
-- Spray a cooking pan & add all of the ingredients above, except for the patty. I didn't use measurements. I added about a tablespoon of minced garlic, sprinkled some garlic powder as well (I LOVE GARLIC!) & just a little soy sauce for taste.
-- The tofu "chicken" patty is the Morning Star brand. I put it in the toaster oven on 375 degrees for 18 minutes or follow the cooking directions on the box. Most people aren't fans of tofu, but these really do taste like chicken. They are 140 calories each. You can put a little soy sauce on top of the patty to give that more flavor too or you can substitute the patty with whatever you prefer, a chicken breast or any other meat.
The total calories for this meal is about 350 or 6 points on the old Weight Watchers points system.
Wow, you even make tofu look good!
ReplyDeletethanks! it doesn't even taste like tofu!
DeleteJust a note: The brown rice was Uncle Ben's brand & I used the single serving size they sell. Quick & easy! They also have wild rice, white, chicken & a vegetable flavored rices.
ReplyDelete