Tasty Protein Pulao


Food.com
17 mins (cooking 17)
13 ingredients
4 servings
This was my first recipe using tofu (which I found here after months of searching!), so I was really apprehensive about how it would turn out. The pulao tasted fantastic, but is rather spicy, so tone down on the spices if you don't like spicy food. Corriander adds a lovely aroma, so preferably don't omit it. I felt the tofu hadn't absorbed all the flavours as well as it should have, but then again, this is the first time I'm using tofu, so I could be wrong..

Categories:  <-30-mins , quick , time-to-make ,
Share on Newzsocial
0

Ingredients

Nutrition

Serving Size (164.55 g)
Servings 4
Amount per Serving
Calories 345.31 Calories from Fat 93.51
% Daily Value *
Total Fat 10.39g 63.95%
Saturated Fat 1.38g 27.62%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 7.86mg 1.31%
Total Carbohydrate 51.53g 68.71%
Dietary Fiber 2.32 g 37.17%
Sugars 0.02 g %
Protein 11.67g 93.36%
Vitamin A 146.62IU% Vitamin C 0.37mg%
Calcium 330.67mg% Iron 7.74mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
medium onion, medium tomatoes, cumin seed, coriander powder, turmeric powder, red chili powder
 

Comments