Keywords: nut-free, dairy-free, healthy aging, healthy immunity, high-fiber, vegan, vegetarian, high-protein, egg-free
Serves: 4
Prep Time: 10 minutes
Total Time: 15 minutes
Equipment: bowl, nonstick pan or skillet, meal prep containers (optional)
Ingredients:
- 2 (10-ounce) package cooked wild rice blend
- 1 tablespoon extra-virgin olive oil
- 1 (18-ounce) package fresh Asian stir-fry vegetables
- 3 tablespoons teriyaki sauce
- 1 (7-ounce) package teriyaki-flavor baked tofu, cubed
Directions:
- Prepare rice according to package directions. Transfer the rice from the pouches to a shallow bowl to cool.
- Heat oil in a medium nonstick skillet over medium heat.
- Add vegetables and sauté until crisp-tender, four to five minutes. Add teriyaki sauce; toss well to coat the vegetables. Add the tofu to the veggie mix and stir fry further.
- Set the cooled rice on a plate and add the veggie and tofu stir fry. Enjoy!
Variations:
- Other vegetables can also work for this dish based on preference.
- Use a different rice to change up the flavor.
- Vary the tofu seasoning for a different flavor.
Notes:
- This is a great meal prep recipe that can last in the fridge for up to four days.
- Just heat in the microwave for one to two minutes or until hot to serve.
Nutrition Notes:
- This is a great dish high in plant protein from the tofu and containing vegetables to increase fiber and vitamin content.
Savings Tip:
- Try to purchase items in bulk to avoid higher costs.
- The recipe provided yields many servings; cut the ingredient amounts in half for a lower serving yield.
Nutrition Facts:
| Serving Size | 1 cup |
| Energy (kcal) | 272.2 |
| Fat (g) | 3 |
| Saturated (g) | 0.6 |
| Cholesterol (mg) | 0 |
| Sodium (mg) | 822 |
| Carbs (g) | 47.3 |
| Sugars (g) | 6.7 |
| Added Sugars (g) | 1.7 |
| Fiber (g) | 7.1 |
| Protein (g) | 15.9 |
| Vitamin D (IU) | 0 |
| Calcium (mg) | 77.3 |
| Iron (mg) | 3.5 |
| Potassium (mg) | 173.5 |