Healthy tofu meals

 
25-Jul-2011 by

Sesame tofu salad makes real healthy eating habitTofu is a versatile, flavorful and nutritious food that can be cooked in multiple ways. Healthy tofu meals can be prepared in different styles and can be cooked as a substitute for meat. Tofu, also known as Bean curd, is a high source of protein with low fat energy. Silken tofu is often used for salad dressing and as sauce in cheese cakes whereas firm tofu can be baked, smoked, scrambled or barbecued. Here are some healthy tofu dishes that you can relish.

 

Salad:

 

·         Cilantro Sesame Tofu Salad - A refreshing dish where cooked tofu pieces are served with a sauce prepared from sesame, fresh cilantros, soya sauce, and sweet chili oil. Cilantros used in the dish are a powerful herb which helps in eliminating harmful substances out of the body.

 

Appetizers:

 

·         Tofu Cutlets Marsala - In this dish, marinated tofu pieces are baked and sautéed with shallots, thyme, mushroom and served hot. Nutritional value per serving in this delicious dish is 334 calories which includes 18g fat, 25g carbohydrate protein, 2g fiber, 256mg sodium, and 562mg potassium.Tofu cutlets marsala make mouthwatering appetizers

·         Coconut Crusted Tofu with Peach and Lemongrass Salsa - A versatile dish served with spicy and sweet taste; ingredients used in the dish are peaches, jalapenos, fresh basil, rice wine vinegar, flaked coconut, flour, and brown sugar. This healthy tofu meal contains 251 calories per serving which includes 16 g fat, 491mg sodium, 313mg potassium, and 3g fiber.

 

Main and Side Dishes with tofu:

 

·         Chinese Braised Mushroom and Tofu - A rich and tasty dish prepared in Sichuan style consisting of  tofu pieces, garlic, ginger, mushroom, chili garlic sauce, mushroom broth, dry sherry, soy sauce, brown sugar, and water chestnuts. The dish contains 181 calories per serving including 8g fat, 17g carbohydrates, 11g protein, 545mg sodium, and 599mg potassium.Chinese braised mushrooms and tofu

·         Tofu, Lettuce and Tomato Sandwich - An addictive dish prepared from Dijon mustard, tofu pieces, mayonnaise, green leaf lettuce, tomatoes, and adobo sauce.

 

Desserts:Thick and creamy tofu pudding dessert

 

·         Tofu Chocolate Cake - A yummy dessert featuring soft dessert tofu and chocolate cake mix. Nutritional value for this incredible dish is 189 calories per serving which includes 267mg sodium, 3.8g carbs, and 2.9g protein.

·         Tofu Pudding - marvelous thick and creamy pudding where silken light firm tofu, milk, fat free pudding mix are blended together, refrigerated and served chill.

Enjoy the tasty and healthy tofu meals above and feel free to share your suggestion with us!!

 

Image credits: rasamalayasia.com, almostbourdain.blogspot.com, vegandad.blogspot.com, soyconnection.com

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