Follow timing on MANNA package, this time varies by +/- 3 minutes depending on the level of your simmer and how cold your fridge is. You want to ensure that the internal temperature reaches about 165°F/74°C, piping hot. Layer bowl by placing rice on the bottom, tofu with sweet potatoes in the center and top with asian vegetables. Leave vegetables fresh to top as a slaw or dunk into simmering water for 2 minutes if you prefer to eat them hot. Sprinkle with crispy shallots as well as toasted sesame seeds if you have for added crunch.

This dish is rich in protein, Vitamin A & C, calcium, and iron.  The BBQ sauce is made with molasses, a sugar that is high in iron and calcium.

Protein: Tofu is a complete protein and provides all the essential amino acids allowing the body to form proteins necessary for growth & development.

Vitamin A: Providing over 500% of the minimum daily requirement for Vitamin A, this dish supports the  immune and inflammatory functions throughout the digestive tract.

Vitamin C:  Vitamin C helps prevent damage to cells and helps absorb iron in the intestine. Bell peppers and pineapple are two of the highest foods rich in Vitamin C.

Calcium: An important mineral in human metabolism. Natural sources of calcium in this recipe include tofu, bok choy, and sesame seeds

Iron:  Eating foods rich in iron such as organic tofu and sesame seeds will help support transportation of vital oxygen throughout the body.

*Daily nutritional values are obtained from the Canada Food Guide and are based on three primary daily meals with intermittent snacking.