Diabetes-friendly breakfast

Savory Tofu and Veggie Congee

Name: Savory Tofu and Veggie Congee
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Cuisine: southeast asian
Ingredients: ½ cup brown rice (uncooked); 4 cups water; 200 grams tofu (cubed); 1 medium carrot (diced); 2 stalks green onions (sliced); 1 teaspoon ginger (grated); 1 tablespoon soy sauce (low sodium); 1 teaspoon sesame oil

A comforting rice porridge with tofu and vegetables.

Prep 10 minCook 30 minServes 4

Nutrition per serving

28g

Carbs

Fiber

Sugar

10g

Protein

Fat

220

Calories

Estimated values per serving.

Ingredients

½ cup brown rice (uncooked)
4 cups water
200 grams tofu (cubed)
1 medium carrot (diced)
2 stalks green onions (sliced)
1 teaspoon ginger (grated)
1 tablespoon soy sauce (low sodium)
1 teaspoon sesame oil

Method

1
Rinse rice and add to a pot with water.
2
Bring to a boil, then reduce heat and simmer for 30 minutes.
3
Add tofu, carrot, ginger, and soy sauce.
4
Cook until vegetables are tender.
5
Serve hot, garnished with green onions and sesame oil.

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.