Teriyaki Greens, Mango and Coconut Rice
It’s time to enjoy some greens this week! Wait’ll you see what’s in store this time.
Asian-style lacinato kale with chopped mango and baked tofu with teriyaki sauce is tonight’s fare. A little extra texture is added with bamboo shoots, and it’s served over coconut rice.
Grocery List: Teriyaki Greens and Mango
Grocery List Teriyaki Kale and Mango over Coconut Rice
Produce
garlic (if needed)
1 sweet onion (if needed)
1 bunch lacinato kale
1 piece fresh ginger root
1 fresh mango
1 lime
Canned/Dried Food
Brown rice(if needed)
one 32 oz. box low-sodium vegetable broth (if needed)
one 6 oz. can bamboo shoots
sesame oil (if needed)
coconut extract (if needed)
low-sodium soy sauce (if needed)
rice wine vinegar (if needed)
orange juice (if needed)
brown sugar (if needed
Asian garlic pepper sauce (if needed)
Frozen Foods
Meat/Fish/Poultry
Chilled Foods/Dairy
nonfat milk or almond milk (if needed)
2 squares marinated/grilled tofu – 7 oz. – (in fridge at home)
or
7 oz. Asian baked tofu
Nutritional Value: Teriyaki Vegetables
Nutritional Analysis
Teriyaki Vegetables
Per Serving
Calories: 480
Protein: 15 g
Carbohydrates: 74 g
Total Fat: 14 g
(Saturated Fat:) 1.5 g
Dietary Fiber: 12 g
Cholesterol: 0 mg
Sodium: 910 mg
% calories from fat: 27.9 %
Serving Size:
Four ounces cooked brown rice with ½ of the teriyaki vegetables and 1 sliced kiwi.
