I only recently discovered tofu and the many health benefits it offers. Tofu is a high-protein alternative to red meat. Due to its protein content, eating tofu can help you feel full while consuming fewer calories. A 1/2-cup serving of regular tofu provides about 10 grams of protein, according to the U.S. Department of Agriculture’s National Nutrient Database.
Tofu is also a low-carb food. A 1/2-cup portion of regular tofu contains about 2 grams of carbohydrates. When trying to lose weight, trading in red meat and chicken for tofu is a great alternative. It takes on the flavors of whatever it is cooked with. Here is a yummy asian-inspired recipe.
Easy Stir- Fry Tofu with Garlic, Ginger and Scallions
12-14 oz. tofu (extra firm organic)
2 T. peanut oil (use more or less, depending on your pan)
2 tsp. minced garlic (finely)
2 tsp. ginger root, finely grated ( I use cubed ginger already grated and found at Trader Joe’s in the freezer section).
1 cup scallions (sliced into 2 inch pieces, This is about 1 bunch green onions. Keep white parts separate from green parts.
3 T. chicken stock (or vegetable stock)
1 1/2 T. soy sauce (I use low sodium)
1 -2 tsp. toasted sesame seeds (optional)
I love the robust flavors of indian cuisine but never have time to make the yummy sauces on my own. I recently discovered wonderful authentic sauces made by Maya Kaimal like Tikka Masala and Vindaloo in the refrigerator section at Sprouts Market. They are also available at Mothers and other health food stores. They are my new secret weapon to making delicious indian meals in 30 minutes or less. Sometimes I swap out chicken for tofu to make a vegetarian meal instead. Experiment to see what you like best.
CHICKEN TIKKA MASALA
2 tablespoons vegetable oil
1 ½ lbs boneless, skinless chicken breasts or thighs, cut into 1-inch cubes (sometimes I substitute extra firm tofu)
1 red pepper cut into 1 inch dice
1 container of Maya Kaimal Tikka Masala (approx 1 1/2-2 cups)
¼ cup cilantro leaves
In a medium-sized skillet heat the vegetable oil over medium heat. Add peppers and cook for just 2-3 minutes. Don’t let them get too limp. Remove from pan and place in small dish. Next add the cubed chicken to the skillet and brown lightly on all sides.
Add the cooked peppers to the chicken and then add the Tikka Masala sauce. Cover and simmer for 10-15 minutes over low heat or until chicken is cooked through. If sauce becomes too thick, add water to thin.
Garnish with cilantro and serve with basmati rice or Indian naan or other flatbread.
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