The Reality Meets Science TM of it is Tofu is tough for some of us to get into. BUT.. thats mostly because so many of us are not used to it nor know a good way to make it tasty ourselves instead of relying on soy sauce and really salted up versions of it like many at Whole Foods (not all, but many - sorry Whole Foods..thats the RMS truth). But the health benefits of including more healthy soy protein (eg tofu, edamame) in trade for land animal meats (I had 1/2 cup of frozen edamame as part of my morning shake protein today blended with some powder and Greek yogurt) include not only heart disease risk reduction (FDA offers a qualified support for soy proteins heart health benefits) but also likely REDUCED (and certainly not increased) risk of breast cancer (Shanghai Breast Cancer Survival Study). With that prelude, here is an excellent modified recipe from Chef Kate Sherwood of the Nutrition Action health letter and website (published by the Center for Science in the Public Interest (CSPI) which Ive modified to cut the sodium without compromising the flavor (as noted on the Friendship brand no-salt cottage cheese container salt is SO overrated!). Ive also updated the nutrition stats and youll see the sodium drops by ~ 200mg per serving with no salt added and drops by 100mg or more by using a 1/2 portion of salt and switching the type from (overrated in my opinion) Kosher salt to Mortons LITE salt (Kosher has no iodine notably - Mortons LITE does, not that a truly healthy diet needs any iodine supplementation... and if I did, you shouldnt get it from stroke, kidney disease and dementia risk increasing salt). Out of the high regard I have for Chef Kate (whom Ive regularly communicated with and who is kind enough to be a fan of this RMS page) and CSPI/Nutrition Action, Im also providing the original link. Thanks Chef Kate for not only helping CSPI, but also helping us here find where tasty tofus REALITY MEETS SCIENCE tm Total time to prepare: 30 minutes Ingredients: 1 cup + 1 cup chopped fresh tomatoes 1 Tbs. minced fresh ginger 1 clove garlic (OPTIONAL ONLY: 1/4 tsp. Mortons LITE salt) 2 Tbs. rice vinegar 3 Tbs. + 1 Tbs. canola oil (NOTE: IF YOUD LIKE TO CUT FAT CALORIES BY ABOUT 1/2, just use one TEASPOON of canola oil every time a tablespoon is recommended) 14 oz. extra-firm tofu ½ lb. small zucchinis, quartered lengthwise 2 red or yellow bell peppers, quartered lengthwise 2 bunches scallions, trimmed DIRECTIONS: • Combine 1 cup of the tomatoes with the ginger, garlic, Mortons LITE salt (IF using), vinegar, and 3 Tbs. of the oil in a blender and purée into a smooth dressing. Transfer to a large bowl. • Cut the tofu into ½” slabs, blot with paper towels, and brush with the remaining 1Tbs. of oil. • On a hot, clean grill, grill the tofu, zucchini, peppers, and scallions until well marked (3-8 minutes). Remove to a cutting board. • Cut the tofu and vegetables into bite-sized pieces and gently toss with the remaining 1 cup of tomatoes and the dressing. Serves 4 Nutrition Information Per Serving Calories: 270 (would be just under 200 cal if you use just a teaspoon of oil for every time a tablespoon was recommended - important because protein is only 13g and fiber 5g, which combined x 10 = 180 ...this makes the final calories at 180-190 make a lot more weight loss friendly sense than 270...though to be clear, this recipe is no belly buster either way...but why waste calories when they can be cut without compromising flavor nor the filling power protein or fiber?) Sodium: 135 mg (original recipe using 1/2 tsp Kosher salt for whole recipe wouldve been 260mg per serving) Total Fat: 19 g (would be 10g if you use just a teaspoon of oil for every time a tablespoon was recommended) Saturated Fat: 1.5 g (would be 0.5g if you use just a teaspoon of oil for every time a tablespoon was recommended) Carbohydrates: 14 g Protein: 13 g Fiber: 5 g
Posted on: Fri, 08 Aug 2014 12:36:23 +0000
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