Page 6 - BrockCoNewsletter-NovDec-2023.indd

Nutrition Note: TOFU IN COMFORT FOODS
When many of us think of bean curd, we chicken nuggets, Bu alo wings, and other
think of a fl avorless blob. However, creative meat-based appetizers.
cooks can quickly turn tofu into comfort Silken tofu adds a protein bump to Alfredo
food classics. sauce, Caesar dressing, and lasagna.
Not only is tofu packed in water but it’s Likewise, a 50-50 mixture of silken tofu
also fi lled with liquid. So, the fi rst step in and conventional or soy milk is a nutrient-
getting great fl avors in tofu is to get all the rich base for cream soups.
water out. Cut an extra-fi rm block into After a dip in a bold batter and breading,
fi ve or six slices. Place them on and under you can transform extra-fi rm tofu into
several paper towels on a baking sheet or crispy “chicken-fried” tofu.
plate. To help squeeze water out, crown
it with another baking sheet or plate and You can skip the drying step and freeze
something heavy for 20 minutes. fi rm tofu. Right out of the freezer, it has
a crumbly texture making it the perfect
Now that you have removed the moisture, substitute for ground beef in chili, pasta
you can marinate the tofu in your favorite sauce, stews, and other dishes.
sauce. It can sit for a few hours or
overnight, depending on your patience. It’s clear that a delicious tofu dish is not an
Avoid oil and oil-based marinades because oxymoron.
there’s still a lot of water in the tofu. Source:
The slices won’t soak up the oil. Instead, https://www.womenshealthmag.com/food/
vinegar, citrus juice, soy sauce, and stocks g19982006/way-to-make-tofu-taste-good/
are great bases for marinades. These fl avor https://www.goodhousekeeping.com/food-recipes/
bombs are great additions to noodle dishes healthy/a18093/easy-tofu-cooking-tips-47012001/
and salads and excellent alternatives for

From the Kitchen:

EASY TOFU TOMATO PASTA WITH VEGETABLES

SERVES 4
INGREDIENTS: DIRECTIONS: Serve with garnish if desired.
• 1 package fi rm or extra fi rm tofu, pressed Bring a medium-sized pot of water to a boil *See this month’s Nutrition Note for pointers
and then crumbled* and cook pasta in it according to package on how to press tofu.
• 8 oz. rigatoni instructions. Source:
• 2 Tbsp. olive oil Once the pasta has cooked, drain it and set aside. Adapted from: https://www.walderwellness.
• 2 garlic cloves, minced com/tofu-tomato-pasta-with-vegetables/
While the pasta is cooking, heat the olive oil
• 1 bell pepper (or preferred vegetable), in a large, deep pan over medium-high heat.
chopped
Add the garlic and sauté until fragrant, about Nutrition Information (12 oz. serving):
• 1 tsp. smoked paprika two minutes. Add the bell peppers and sauté Calories 190, Total Fat 6g, Saturated Fat 1g,
Unsaturated Fat 5g, Cholesterol 0mg,
• ½ tsp. chili powder for about fi ve minutes. Now, incorporate Sodium 720mg, Carbohydrates 30g, Fiber 4g,
• Salt and pepper to taste the tofu, smoked paprika, chili powder, and Sugar 8g, Protein 5g
salt and pepper. Adjust the seasonings to
• 2 cups spinach (or preferred greens)
taste. Stir and cook for another fi ve minutes.
• 3 cups tomato sauce
Next, add the spinach, tomato sauce, and
• ¼ cup parsley, chopped parsley. Stir well and simmer for fi ve more
• Optional garnish: Parmesan cheese, minutes. Finally, add the pasta and stir well
nutritional yeast, or basil to incorporate all the ingredients.