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Recipes

Asian Shitake and Kale Bowl with Brown Rice


This crunchy bowl has umami—the fifth taste—thanks to the savory flavors of shitake mushrooms, tofu, and soy sauce. And kale—rich in vitamins—is a super green food everyone should eat more of.
 

Prep Time:

45 minutes

Yield:

4 servings

Nutrition Facts

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Nutrition Facts

  • Calories: 320
  • Fat: 7g
  • Sodium: 304mg
  • Carbohydrates: 54g
  • Fiber: 4g
  • Protein: 12g

Ingredients


2 cups cooked brown rice

1 tablespoon extra-virgin olive oil

1 onion, chopped

2 garlic cloves, minced

2 tablespoons reduced-sodium soy sauce

1 tablespoon sesame seeds

1⁄2 teaspoon wasabi paste

1⁄2 teaspoon red pepper flakes

1 cup sliced shitake mushrooms

7 ounces firm tofu (about half of a 16-ounce package), drained and cubed

4 cups packed chopped kale (about 1 bunch)

 

Instructions


  1. Cook the rice according to package directions.
  2. Heat the olive oil in a large skillet or wok. Add the onion and garlic and sauté for 3 minutes.
  3. Add the soy sauce, sesame seeds, wasabi paste, red pepper flakes, mushrooms, and tofu and stir well. Sauté for an additional 5 minutes. Stir in 1⁄3 cup water and the kale and sauté until the kale is slightly wilted and crisp-tender, about 4 minutes. Spoon 1⁄2 cup cooked rice into each of four individual bowls and top with about 1½ cups of the shitake- kale mixture.


Recipe developed by Sharon Palmer, RD, author of “The Plant-Powered Diet”

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