"Healthified" Spinach and Rice Casserole

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Calcium Chat

Calcium, from tofu and dairy foods like milk and cheese, is key to bone health. To build and maintain bone strength, we need at least 3 servings of calcium daily.

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Tofu-Potato Primavera

A cool and crisp salad of mixed greens is all that is needed to accompany this creamy primavera. From eatbetteramerica.

Prep Time:30 min

Start to Finish:30 min

makes:4 servings

2	cups Green Giant® Valley Fresh Steamers™ frozen cut green beans
1/2	cup water
1	tablespoon no-trans-fat margarine or butter
2	cups julienne-cut (2x1/8x1/8-inch) skin-on red potato strips (about 3/4 lb)
1	package (12.3 oz) extra-firm tofu, drained, cut into small bite-size strips
2	cloves garlic, finely chopped
1	cup fat-free (skim) milk
1	teaspoon all-purpose flour
1	jar (2 oz) sliced pimientos, drained
3	tablespoons grated Parmesan cheese
1	tablespoon chopped fresh basil leaves
1/2	teaspoon salt
1/8	teaspoon ground nutmeg, if desired

1.	In 2-quart saucepan, heat green beans and water to boiling. Reduce heat. Cover; simmer about 5 minutes or until beans turn bright green. Drain.
2.	Meanwhile, spray 10-inch skillet with cooking spray. Add 1 1/2 teaspoons of the margarine; melt over medium-high heat. Add potato strips; cook about 10 minutes, stirring occasionally, until lightly browned and tender. Remove from skillet; set aside.
3.	Press tofu strips gently to remove excess moisture. Spray same skillet with cooking spray. Add remaining 1 1/2 teaspoons margarine; melt over medium-high heat. Add tofu; cook and gently stir 2 minutes. Add garlic and green beans; cook 5 to 10 minutes or until beans are crisp-tender.
4.	In small bowl, mix milk and flour until well blended. Add milk mixture, cooked potato strips and remaining ingredients to tofu mixture. Cook, stirring gently to prevent breaking tofu strips, until sauce is bubbly and thickened.

Nutritional Information

1 Serving: Calories 200 (Calories from Fat 50); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 5mg; Sodium 480mg; Total Carbohydrate 26g (Dietary Fiber 4g, Sugars 6g); Protein 12g Percent Daily Value*: Vitamin A 20%; Vitamin C 20%; Calcium 20%; Iron 15% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1 Lean Meat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 1 c Vegetables, 1/2 c Dairy, 1 tsp Fats & Oils

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