Tofu, Curry, Rice, Rice Cooker, Microwave

Tofu: Why tofu instead of some other source of protein? Because it keeps well which means I don't have to go to the store all the time and it's priced well compared to a lot of prepared meats. You can buy a bunch of 14oz packs of firm tofu at the grocery store, stack them up in the refrigerator, and not have to worry about Salmonella or any other nasty problem associated with "meats" being left too long unused. Also, tofu is pre-cooked, which means you only need to heat it up, not actually cook it (in some dishes it is even eaten cold).

Curry: Why curry sauce? It is nice because you can buy it in jar form and, just like pasta sauce, dump it in a bowl with some other ingredients and you have a meal.

Rice: Well, it's a good source of complex carbohydrates and has no flavor of it's own, so it is edible with anything.

First, cook some rice. Any rice cooker will do and any type of rice. I don't recommend moving on until the rice is done.

Second, cube the tofu. This just means opening it's packet, and cutting it into little cubes. If you don't mind long "cubes" you can do this in it's container without having to dirty a cutting board or plate.

Third, put all the cubes in some kind of microwaveable dish along with the curry sauce. You want enough curry sauce to coat all of the tofu cubes since they will absorb the flavor of the tofu during heating and you don't want the tofu to dry out.

Fourth, microwave the curry / tofu covered for 3-4 minutes, until it's warm enough for you. You can't really overcook curry sauce or tofu in a microwave if the dish is covered well (so the water can't easily evaporate out).

Fifth, add in rice (or if you want to dirty another dish, put the rice onto a plate / bowl and then put the sauce / tofu on top).

For those who haven't had tofu before it is virtually tasteless when mixed with anything that does have a taste to it. This means that whatever it is soaked in is what the tofu will taste like. As long as you are OK with the texture (texture is similar to the white part of a hard boiled egg) then it's a fine source of protein.