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Veg Casserole
1 cup (raw measure) rice
1 12 oz. can of black beans, drained and lightly rinsed
1/2 pound mushrooms, sliced thick
1-1/2 cups chopped broccoli (large chunks)
1 medium yellow onion, chopped
3 cloves garlic, minced
8 oz. firm tofu, cut into 1" x 1" x 1/2" chunks
8 oz. light sour cream
1/2 cup shredded non-fat mozarella cheese
marsala wine or cooking sherry
black pepper and sage to taste
Cook the rice in the usual fashion. Meanwhile, sautee the onions
and garlic in a bit of olive oil until translucent, then set aside;
sautee the mushrooms and broccoli with a splash of marsala wine
until the mushrooms start to shrink (but don't overcook them, maybe
5 minutes.)
Mix the rice, beans, onion/garlic mix, mushroom/broccoli mix, tofu,
sour cream, cheese and spices in a casserole dish, then either
microwave (covered) for 8-10 minutes on high, or bake at 350F for
about 25-30 minutes.
Serve with a side of mashed banana squash.
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Tofu Mush Casserole