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updated: 4/12/2011 12:54 PM

Teriyaki Soy Rice Bowls

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  • Three forms of soy -- edamame, tofu and oil -- come together in this healthful, one-pot meal.

      Three forms of soy -- edamame, tofu and oil -- come together in this healthful, one-pot meal.
    Courtesy Soyconnection.com

 

1 tablespoon soybean oil

14 ounces firm tofu, cut into -inch cubes

cup teriyaki sauce, reduced sodium

cup water

1 cups carrots, shredded

1 cup edamame, shelled and thawed

1 cup broccoli florets, cut into -inch pieces

1 cup red bell pepper, cut into -inch pieces

2 cups cooked brown or white rice

Heat oil in large frying pan over medium high heat.

Add tofu, stirring constantly, for 5 minutes or until lightly browned.

Stir in teriyaki sauce, water, carrots, edamame, broccoli and red bell pepper. Bring to boil and cook, stirring constantly, for 3 minutes or until vegetables are tender and sauce has thickened slightly.

Serve over brown or white rice.

Serves four.

Cook's note: May substitute chicken or beef for the tofu.

@Recipe nutrition:Nutrition values per serving: 460 calories, 13 g fat (2 g saturated) 64 g carbohydrates, 9 g fiber, 23 g Protein, 0 cholesterol, 700 mg sodium.

United Soybean Board, soyconnection.com

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