Healthy Dining Finder - Tofu the Whole Family Will Want

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Tofu the Whole Family Will Want

If you or your family has turned down tofu in the past, this may be the day all of that changes! 
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Not only is tofu a rich source of phytochemicals and protein, but it can also be a delicious vegetarian option to enjoy at home and when dining out.  Here are some of our favorite Healthy Dining menu choices that feature tofu—and don’t forget to try the Ginger Honey Tofu recipe below from Melissa’s Healthy Living:

For those day’s you’d rather dine in and try a new recipe with the kids, this recipe is sure to be a family favorite to top salads, flavor stir fry, include in wraps and more!

Ginger Honey Tofu
Makes 6 servings

  • 1 –2 Tbs Extra Virgin Olive Oil (EVOO) or Organic Canola Oil
  • 2 16 oz. Pressed Organic Tofu*
  • 3½ Tbs Finely Shredded Ginger (press firmly into tablespoon)
  • 3½ Tbs Chopped Garlic (about 12 medium garlic cloves –I clearly LOVE garlic)
  • 3 Tbs Balsamic Vinegar
  • 4 Tbs Honey or Agave
  • 3 Tbs Soy Sauce or Braggs Liquid Amino Acid

*If you can’t purchase pressed tofu, then make your own. Place tofu in between clean dish towels, and then put a cutting board on top of it. Next, place something heavy on top of the cutting board, like a cast iron pan or full kettle. Let it sit for about 10 to 15 minutes, and the liquid will come out, creating a pressed meatier tofu.

  1. Cut tofu into cubes. Brown lightly in oil over medium low-heat, turning the tofu over every couple minutes to prevent it from sticking.
  2. While browning, shred ginger on the smallest grater option –place in bowl.
  3. Peel garlic and chop or chop in food processor –add to bowl.
  4. Pour in balsamic vinegar, honey and soy sauce or Braggs Liquid Amino Acid into bowl and mix all ingredients.
  5. Evenly distribute the sauce over tofu and cook for another 2-3 minutes on low-heat.
  6. The tofu can be served cold like cheese on top of salads, or warm on top of brown rice served with broccolini and other veggies.

Nutrition Information (per serving)*:
230 calories, 11 g fat, 1.5 g saturated fat, 0 mg cholesterol, 500 mg sodium, 19 g carbohydrates, 1 g fiber, 13 g sugar, 14 g protein.

* Recipe and nutrition information may vary by products (and/or brands) used. The values above were calculated using olive oil, honey and soy sauce.

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