Healthy Meal Prep
Orzo with Tomato and Fried Tofu

Orzo with Tomato and Fried Tofu


Pan fried tofu is mixed with orzo, fresh diced tomatoes, lemon and basil then sprinkled with feta cheese. I like cow's milk feta, but goat cheese would be really yummy as well.


  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 bunch green onions, chopped
  • 1 (14 ounce) package extra firm tofu, diced
  • 3 medium tomatoes, diced
  • 2 tablespoons lemon juice
  • 2 teaspoons dried basil
  • 2 cups orzo pasta
  • salt and pepper to taste
  • 1 (4 ounce) package crumbled feta cheese


  1. Bring a large pot of lightly salted water to a boil. Add orzo pasta and cook for about 5 minutes, until tender. Drain.
  2. Heat olive oil in a large frying pan or wok over medium-high heat. Fry the garlic and green onions for 20 to 30 seconds until fragrant. Add the tofu, and continue cooking until golden brown.
  3. Stir in the tomatoes, lemon juice, and basil; cook for another minute. Combine with the cooked orzo pasta, season to taste with salt and pepper. Serve sprinkled with crumbled feta cheese.

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Nutritional Information

Orzo with Tomato and Fried Tofu

Servings Per Recipe: 6
Calories: 491.2
% Daily Value *
protein: 46 %
carbohydrates: 19 %
exchange other carbs:
dietary fiber: 17 %
fat: 30 %
saturated fat: 44 %
cholesterol: 15 %
vitamin a iu: 24 %
niacin equivalents: 61 %
vitamin b6: 21 %
vitamin c: 29 %
folate: 51 %
calcium: 53 %
iron: 38 %
magnesium: 29 %
potassium: 13 %
sodium: 25 %
thiamin: 19 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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