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Protein-Packed Korean Pilaf with Tofu

Protein-Packed Korean Pilaf with Tofu A CIF Food Is Medicine salad inspired by Korean flavors with emphasis on Anti-Inflammatory, Heart Healthy, High Fiber, Diabetes-Friendly, Cancer Prevention Education. Designed for Food Is Medicine programming with fiber-rich plants, lean proteins, healthy fats, herbs, spices, and lower-sodium flavor building. This recipe supports practical, affordable meal planning for chronic disease prevention education and community cooking demonstrations.
Prep Time 12 mins
Cook Time 35 mins
Total Time 47 mins
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Cooking Temp: 400°F  C
Servings: 4
Estimated Cost: 12
Calories: 360
Best Season: All Seasons
Dietary: Gluten Free, Plant-Forward
Description
A CIF Food Is Medicine salad inspired by Korean flavors with emphasis on Anti-Inflammatory, Heart Healthy, High Fiber, Diabetes-Friendly, Cancer Prevention Education.
Ingredients:
  • 1 pound tofu
  • 1 cup brown rice
  • 1 cup cabbage
  • 1 cup carrots
  • 1 cup cucumber
  • sesame oil
  • low-sodium tamari
  • scallions
  • 1 tablespoon chia seeds
  • black pepper to taste
Instructions
  1. 1
    Preheat oven to 400°F and line a sheet pan if desired,
    Combine ingredients with olive oil, herbs, spices, and citrus,
    Roast or bake until vegetables are tender and protein is cooked through,
    Serve warm with fresh herbs or lemon.
Keywords: protein-packed korean pilaf with tofu, korean, salad, anti-inflammatory, heart healthy, high fiber, diabetes-friendly, cancer prevention education, 1 cup cabbage, 1 cup carrots
Read it online: https://www.mcmh.us/recipe-maker/protein-packed-korean-pilaf-with-tofu/