Tofu With Cilantro Sauce - 6g Carbs, 1.9g Fiber
From: Dr. Weil
Soy foods are a wonderful source of beneficial phytoestrogens and can
help protect against several types of cancer.One of my favorites is tofu.
Tofu has a neutral flavor and absorbs different seasonings, making it
versatile and an excellent choice for culinary experimentation. In this
dish, which can be served as a light entrée or side dish, it develops
real zest from a sauce made with fresh cilantro and ginger root. Cilantro,
also known as fresh coriander or Chinese parsley, is an herb used in
Asian and Mexican cooking. Ginger provides anti-inflammatory effect
along with its unique, spicy flavor.
Serve this to anyone still unsure about tofu. They'll be pleasantly
surprised and you will absolutely delight the bean curd lovers in
your life.
Food as Medicine
For weight control, tofu is hard to beat. Four ounces of tofu provides
about 18 percent of the daily value for protein, yet has only 86 calories
and less than one gram of saturated fat.
1 lb firm tofu
1 Tbsp salt
--> Sauce
2 Tbsp expeller-pressed canola oil
2 Tbsp finely chopped fresh ginger root
1 cup chopped fresh cilantro
2 Tbsp natural soy sauce
2 tsp light-brown sugar
1. Cut the tofu into 4 thick slices. Place slices in a pot containing
3 cups cold water and the salt. Soak for 30 minutes, then slowly bring
it almost to a boil, and cook without boiling for 5 minutes.
2. While tofu is heating, prepare the sauce. Heat the canola oil in a
skillet and add the ginger. Stir-fry for 1 minute, then add the cilantro,
soy sauce and sugar. Cook for 1 minute over high heat.
3. Remove tofu from heat, drain, carefully transfer to a warm serving
dish, and spoon sauce over it.
Serves: 4
Nutrition per Serving:
164.6 Calories, 10g Protein, 12.3g Fat, 1.3g Saturated Fat,
5g Monounsaturated Fat, 5.3g Polyunsaturated Fat, 6g Carbs,
1.9g Fiber, 0mg Cholesterol
Vitamin A: 876.4 IU
Vitamin E: 1.4 mg/IU
Vitamin C: 20.1 mg
Calcium: 143.1 mg
Magnesium: 127.7 mg
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