Magazine article Nutrition Action Healthletter

Tofu, or Not Tofu

Magazine article Nutrition Action Healthletter

Tofu, or Not Tofu

Article excerpt

If tofu's not a staple around your kitchen because you have no idea what to do with it, are you in for a treat. And if you're still not convinced after trying these three dishes, you can always use a pound of shrimp or chicken the next time.

Coconut Peanut Tofu

 14 oz. extra-firm tofu, drained
  2 Tbs. canola oil
1/2 cup thinly sliced shallots
  1 jalapeno, seeded and minced
  2 tsp. brown sugar
    cup light coconut milk
  1 Tbs. Thai fish sauce
  1 Tbs. fresh lime juice
    cup salted peanuts, chopped
  2 cups cooked brown rice
  1 lb. steamed sugar snap peas

Total Time: 30 minutes

This Thai-inspired dish is the perfect balance of savory, spicy,
sweet, and tart. No fish sauce? You can substitute 2 1/2 Tbs.
of lower-sodium soy sauce.

Cut the tofu into 12 three-quarter-inch-thick slabs. Blot
well with a paper towel. * In a large non-stick pan, saute
the tofu in 1 Tbs. of the oil until golden brown, 3-5 minutes
per side Remove the tofu. Saute the shallots in the
remaining 1 Tbs. of oil until they start to brown, about
3 minutes. Stir in the jalapefio, sugar, coconut milk, fish
sauce, and lime juice. Simmer for 1-2 minutes. * Pour the
sauce over the tofu and garnish with the peanuts. Serve
with rice and snap peas. * Serves 4.

Per Serving: Calories 41 O; Total fat 19 g; Sat fat 4 g; Protein 18 g Carbs 45 g; Fiber 8 g; Cholesterol 0 mg; Sodium 420 mg

[ILLUSTRATION OMITTED]

Ma Po Tofu
 14 oz. extra-firm tofu, drained
  2 Tbs. canola oil
  5 cloves garlic, minced
1/4 tsp. red pepper flakes
    cup finely chopped cashews
    cup orange juice
  3 Tbs. lower-sodium soy sauce
  1 tsp. corn starch
  2 scallions, sliced
  2 cups cooked brown rice
  6 cups steamed broccoli florets

Total Time: 20 minutes

Ma Po is a Chinese recipe for tofu in a savory sauce with
ground pork. We used roasted unsalted cashews instead. … 
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