Diabetes-friendly lunch

Jerk Tofu with Coconut Rice

Name: Jerk Tofu with Coconut Rice
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 4 servings
Cuisine: caribbean
Ingredients: 400 g tofu (firm, cubed); 2 tbsp jerk seasoning; 2 tbsp olive oil; 200 g brown rice; 200 ml coconut milk; 200 ml water; 2 stalks green onions (chopped); ½ tsp salt

Spicy jerk tofu served with creamy coconut rice.

Prep 20 minCook 20 minServes 4

Nutrition per serving

34g

Carbs

Fiber

Sugar

20g

Protein

15g

Fat

350

Calories

Estimated values per serving.

Ingredients

400 g tofu (firm, cubed)
2 tbsp jerk seasoning
2 tbsp olive oil
200 g brown rice
200 ml coconut milk
200 ml water
2 stalks green onions (chopped)
½ tsp salt

Method

1
Marinate tofu in jerk seasoning for 10 minutes.
2
Heat oil in a pan and sauté tofu until golden.
3
Cook rice with coconut milk, water, and salt until tender.
4
Serve tofu over coconut rice, garnished with green onions.

Make it fit your blood sugar goals

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This recipe is general guidance, not medical advice. Carb needs depend on your treatment and goals, so check with your doctor, diabetes nurse or dietitian if you're unsure.