Makes: 8 Servings

“ My mom used to make white rice with curry for dinner, but I thought it would be good to make it more healthy, so I used brown rice instead and added chickpeas to the curry,” says Alexander. “I like tofu, so I decided to add baked tofu to the top layer. We usually have a salad with most of our dinners, and I think that is healthy.”


1 (15-ounce) package extra-firm tofu
2 tablespoons whole-wheat flour
2 tablespoons nutritional yeast (optional)
1 garlic clove, peeled and minced
1/2 teaspoon salt
  Nonstick cooking spray
4 cups vegetable broth
3 cups brown rice
1/4 cup chopped fresh cilantro
1 teaspoon canola oil
1 large onion, peeled and diced
4 bell peppers, assorted colors, seeded and diced
2 garlic cloves, peeled and minced
2 teaspoons yellow curry powder
1 (14-ounce) can low-fat coconut milk
1/2 cup low-fat milk
1 can chickpeas, drained and rinsed well
1/2 teaspoon salt


  1. Preheat the oven to 400°F. Place the tofu on a paper towel−lined plate and press with another paper towel to squeeze excess water out of the tofu. Cut into bite-sized cubes.
  2. In a medium bowl, combine the whole-wheat flour, nutritional yeast (optional), garlic, and salt. Add the cubed tofu and toss to coat the pieces in the flour mixture. Spray a baking sheet to prevent sticking and spread the tofu in a single layer. Bake for 30 minutes, gently stirring once during baking so all pieces are evenly browned.
  3. While the tofu is baking, in a large stockpot, boil 2 cups of water, the vegetable broth, and rice over medium heat. Reduce the heat to a simmer, cover, and cook for 45 minutes, or until the rice is tender. Remove the rice from the heat and add the chopped cilantro.
  4. Meanwhile, in a large sauté pan, heat the canola oil over medium heat. Add the onion and peppers and cook for about 8 minutes, or until softened. Add the garlic, curry powder, coconut milk, low-fat milk, chickpeas, and salt, reduce the heat to low, and simmer for 15 minutes.
  5. To assemble, layer brown rice, curry sauce, and finally baked tofu on top.


State: North Carolina

Child’s Name: Alexander Tschegg, 8

Poverello Live Well Center
Poverello Live Well Center added 2 new photos — attending an event at Bona Italian Restaurant.5 d ago
Dine in or carry out until 10pm at Bona Italian Restaurant
Poverello Live Well Center
Poverello Live Well Center added 5 new photos.2 w ago
July movie schedule at Poverello Live Well Center.
Tuesday & Friday 5:30PM to 8PM
Live Well Center
2200 NE 12th Ave.
Wilton Manors, FL 33305
Movie Nights are FREE and refreshments are served
July 3 & 6 Mamma Mia!
July 10 & 13 I Am Legend
July 17 & 20 August Rush
July 24 & 27 Just Married
July 31 8 Mile
The access_token provided is invalid.
7 h ago
With the 4th of July just around the corner, try this delicious watermelon fruit pizza. Content from EatingWell
17 h ago
Fresh Sweet Corn Salad
From: Diabetic Living Magazine, Summer 2018 and EatingWell
We love fresh summer corn when it's in season, but frozen corn makes a great year-round substitute in this quick and easy side dish.
By: Diabetic Living Magazine
22 h ago
Bilingual volunteers needed every other Saturday starting June 30th for our Popup Eat Well Center in Jupiter. We depart Poverello at 630am. The event runs from 9am-1pm. Contact info for more info.