Talkin’ Bout Tofu, Baby!
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My Veoh Show
Tofu is an ingredient that a lot of people are scared of which is a shame because it's a great source of non-animal protein. This week on Healthy Helpings TV, host Michelle Koen demystifies tofu, explaining the different kinds and how they can be used.
For our first recipe we'll be making a quick stir-fry. This is Michelle's everyday standby lunch. It uses pre-marinated tofu and soy bean peas, both of which are great sources of protein, the soy bean peas are also a great source of fiber.
serves 1
Ingredients.
1/4 teaspoon peanut oil
1 clove garlic, roughly chopped
1 small red (thai scud) chilli
1 large mild green chilli
100g (3.5oz) Spicy marinated tofu, sliced
80g (2.75oz) frozen Edamame (soy bean peas)
1 teaspoon chinese pickled radish (optional)
1 tablespoon (vegetarian) oyster sauce (OR) soy sauce
1 roughly chopped spring onion (scallion)
1/2 cup roughly torn coriander (cilantro)
Equipment
non-stick wok or fryingpan
Preheat the wok to very hot and add the oil until it starts to smoke. Add the garlic and chilli in and stir-fry until the garlic starts to darken and the fumes from the chilli become painful. Add in the soy bean peas and pickled radish and continue to stirfry until the peas have thawed. Add in the tofu and spring onions and warm through. Quickly stir through the oyster sauce and toss through the coriander.
This dish is very filling and there’s no need to serve this with rice.
To make this dish easier to throw together just use the soy bean peas, tofu and a bit of chilli paste and oyster sauce; all things that will last in the fridge or freezer forever.
Nutrition 309kCal, 26.8g Protein, 13.6g Fat (0g saturated), 76.2g Carbs, 13.4g Fiber (62.8g net carbs), Sugar 9.1g, Sodium 1208.2mg
Our second recipe is a really quick and easy one which I find immensely refreshing. IF this is you first time experimenting with tofu you may find this a bit of a strange texture but the combination of these simple flavours is amazing.
serves 1
Ingredients
125g (1/4lb) Fresh tofu
1 teaspoon fresh grated ginger
1/2 spring onion (scallion) finely chopped + green part finely sliced to garnish
1/4 teaspoon sesame oil
1 tablespoon Japanese soy sauce
Place the tofu on a serving plate.
Top with ginger and spring onions.
Mix together liquid ingredients and poor over the top.
Allow to rest in sauce for 5 minutes before serving.
If the texture of raw tofu is a bit overpowering place the tofu on a skillet and cook for over a high heat for about 5 minutes or until warmed through, turning once.
Nutrition100kCal, 6.4g Protien, 5.1g Fat (0.8g Saturated), 5.5g Carbs, 1.8g Sugar, 0.2g Fiber, 0g Chol, 64mg sodium
Handy notes about todays ingredients:
Edamame ( or Soy bean peas) are very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Protein, Thiamin, Calcium, Iron, Magnesium, Phosphorus, Potassium and Manganese, and a very good source of Vitamin C and Folate.
Fresh Tofu is very low in Cholesterol. It is also a good source of Thiamin, Magnesium, Phosphorus and Copper, and a very good source of Protein.
Ginger is a good source of Vitamin C, Magnesium, Potassium, Copper and Manganese. It’s also great for colds, settling stomaches, circulation and preventing flatulence.
Michelle has always loved to cook, eat and share food with friends. Now she's here to share her healthy recipes with you and hopefully inspire you to create some of your own.
February 20th, 2007 at 3:42 pm
Michelle,
For the sesame oil in the last recipe, do you recommend toasted sesame oil, or plain?
Thanks,
-Kevin
February 21st, 2007 at 3:42 am
[…] For the ingredient list and complete recipes, please visit the Show Notes. […]