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Jerk Seitan and/or Tofu over Caribbean Rice and Beans
QUICHE-A-WEEK31Ingredients
55Minutes
220Calories
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Ingredients
US|METRIC
6 SERVINGS
- 2 Tbsp. low sodium soy sauce
- 2 Tbsp. oil (some sort of, that you like)
- 2 Tbsp. water
- 1 Tbsp. distilled white vinegar
- 2 limes (squeeze from)
- 3 tsp. brown sugar
- 2 cloves garlic (minced)
- 50 grams sweet onion
- 2 green onions (sliced a little past where it turns green)
- 1 tsp. ground allspice
- 1 tsp. black pepper
- 1/4 tsp. ground ginger
- 1/4 tsp. ground nutmeg
- 1/4 tsp. cayenne
- 1/4 tsp. canela
- 2 tsp. dried thyme leaves
- 1 habanero pepper (carefully deseeded and chopped)
- 2 boxes seitan (strips or 2 boxes of lite firm tofu)
- 1 head cauliflower (broken into florets, I weighed mine in at 450g)
- 75 grams sweet onion (diced)
- 2 cloves garlic (minced)
- 1 tsp. ginger (grated)
- 3/4 cup lite coconut milk
- 3/4 cup vegetable stock
- 1 lime (squeezed)
- 1 habanero pepper (intact)
- 15 oz. kidney beans (drained and rinsed)
- salt
- pepper
- 1/2 cup pineapple (diced)
- green onions (for garnishing, optional)
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NutritionView More
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220Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories220Calories from Fat120 |
| % DAILY VALUE |
| Total Fat13g20% |
| Saturated Fat7g35% |
| Trans Fat |
| Cholesterol |
| Sodium470mg20% |
| Potassium730mg21% |
| Protein8g |
| Calories from Fat120 |
| % DAILY VALUE |
| Total Carbohydrate26g9% |
| Dietary Fiber6g24% |
| Sugars9g |
| Vitamin A8% |
| Vitamin C200% |
| Calcium10% |
| Iron15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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