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SuperQuick Spicy Mango Chutney Tofu Bowls
15-Min Meal
Spicy
Quick
Under 650 Calories
SuperQuick Spicy Mango Chutney Tofu Bowls

with Cashews and Indian-Style Rice Pilaf

4 min
Difficulty: 2/3
Indian

Ingredients: Tofu (non-GMO soybean, water, calcium sulfate, magnesium chloride) (soy) • Basmati rice • Green peas • Mango chutney (sugars (sugar, mango puree), mango, concentrated vinegar, salt, garlic powder, spices, xanthan gum, ascorbic acid, beta carotene, sodium benzoate, potassium sorbate) • Cashews (cashews, soybean and/or canola oil) (cashew) • Chicken stock powder (salt, sugars (dextrose, corn syrup solids, sugar), chicken fat, corn starch, hydrolyzed vegetable proteins(corn, soy), dehydrated onion, yeast extract, spices and herb, spice extracts, dehydrated chicken, citric acid, turmeric extract, turmeric, disodium inosinate, disodium guanylate, natural flavour) (soy) • Cilantro • Indian spice blend (coriander, turmeric, cumin, salt, spices, onion powder, garlic powder, mustard ground, black pepper, chili powder, chili flakes, canola oil, silicon dioxide) (mustard).

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Cashews
Fish
Gluten

Utensils

Measuring Spoons
Strainer
Large Non-Stick Pan
Medium Pot
Measuring Cups

Tags

Spicy
Dinner-bowls
Quick
Under 650 Calories
South-southeastasian
Ingredients
Tofu

Tofu

1 unit(s)

Basmati Rice

Basmati Rice

0.75 cup

Green Peas

Green Peas

56 g

Cilantro

Cilantro

7 g

Cashews, chopped

Cashews, chopped

28 g

Mango Chutney

Mango Chutney

2 tbsp

Chicken Stock Powder

Chicken Stock Powder

7.5 g

Indian Spice Mix

Indian Spice Mix

4.5 g

Pepper

Pepper

0.063 tsp

Salt

Salt

0.063 tsp

Oil

Oil

0.5 tbsp

Preparation
1
Cook rice

  • Before starting, to a medium pot, add 1 1/4 cups (2 1/2 cups) water and half the stock powder. Cover and bring to a boil over high. 
  • Wash and dry all produce. 
  • When the water is almost at a boil, using a strainer, rinse rice until water runs clear. 
  • To the boiling water, stir in rice and peas, then reduce heat to low. Cover and cook for 13-15 min, until rice is tender and liquid is absorbed. 
  • Remove from heat. Set aside, still covered.

2
Prep and cook tofu

  • Heat a large non-stick pan over medium.
  • Meanwhile, pat tofu dry with paper towels. Using a fork, poke tofu all over, then cut into 1-inch pieces. Season with salt, pepper and half the Indian Spice Mix (use all for 4 servings).
  • When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu.
  • Cook for 6-7 min, turning occasionally, until crispy and browned all over.

3
Glaze tofu

  • To the same pan, add half the mango chutney (use all for 4 servings), remaining stock powder, 1/8 tsp (1/4 tsp) pepper and 2 tbsp (1/4 cup) water.
  • Cook for 30 sec, stirring often, until glaze thickens and tofu is coated.

4
Finish and serve

  • Meanwhile, finely chop cilantro.
  • Fluff rice with a fork, then stir in half the cilantro.
  • Divide rice and tofu between bowls.
  • Spoon any remaining glaze from the pan over top of tofu.
  • Sprinkle cashews and remaining cilantro over top.

5

If you've opted to get tofu, pat tofu dry with paper towels. Using a fork, poke tofu all over, then cut into 1-inch pieces. Season tofu the same way the recipe instructs you to season chicken. When the pan is hot, add 1 tbsp (2 tbsp) oil, then tofu. Cook for 6-7 min, turning occasionally, until crispy and browned all over.

Nutrition per serving

630

kcal

Calories

20

g

Fat

3.5

g

Saturated Fat

83

g

Carbohydrate

11

g

Sugar

4

g

Dietary Fiber

27

g

Protein

0

mg

Cholesterol

840

mg

Sodium

0

g

Trans Fat

350

mg

Potassium

600

mg

Calcium

5.5

mg

Iron

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