Meatless Monday: Tofu Poke

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SOY SAUCE

Research shows that plant-based diets can help manage — and in some cases aid — in the prevention of many chronic conditions such as diabetes, heart disease and even cancer. If you’re looking to adopt a healthier lifestyle, try incorporating more plant-based and meatless recipes into your diet — even if it’s just once a week.

Sometimes tofu — bean curd — gets a bad rap for bring boring or bland. But what many home chefs don’t know is that tofu is incredibly versatile, since it takes on the flavor of whatever seasonings and spices are used. So not only is tasty and versitile, it’s also an excellent source of calcium, amino acids, iron and other micronutrients.

Be sure to check out our other Meatless Monday recipes on BestMedicine Just search “Meatless” and you can find plant-based recipes for any occasion.

RELATED:  Where’s the Beef(less) Options? Your Guide to Plant-Based Eating

Looking for some extra guidance to help kick-start your plant-based diet? Sign up for Renown’s Food for Life program, which begins April 3. For details, email Chris Wyatt at cwyatt@renown.org.

To get an assessment on your specific dietary needs, schedule a consultation with one of Renown’s registered dietitians at Health Improvement Programs. Call 775-982-5073.

 
Tofu Poke
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Servings2
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Ingredients
  • 12 ounces firm tofu, cut into four equal squares, about the size of a deck of cards
  • 1 teaspoon Chinese five spice
  • 1 green onion, sliced thin
  • 1/2 avocado, diced
  • 1/2 English cucumber, diced
  • 1/2 cup low-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon mirin
  • 1 teaspoon grated ginger
  • dash Sriracha sauce
  • 1/2 cup egg-free mayonaise
  • 1/4 cup sweet chili sauce
  • 1 teaspoon ground black pepper
Instructions
  1. Pat dry tofu with paper towel. Evenly season tofu with five spice.
  2. Heat a large nonstick sauté pan over medium-high heat. Lightly spray with nonstick cooking spray and then add tofu. Sauté until lightly crusted, about 5 minutes on each side. Chill, dice the tofu and then hold to serve.
  3. Combine soy sauce, sesame oil, mirin, ginger and Sriracha in a medium sized bowl.
  4. Add cubed tofu, red onion, avocado and cucumber to soy mixture and toss to evenly coat.
  5. In a separate bowl, combine vegan mayo with chili sauce.
  6. Spoon tofu mixture onto a plate, drizzle on the mayo/chili sauce and garnish with green onions and black pepper.
  7. Dot with Sriracha hot sauce as desired.
Search Recipes by Course or Cuisine!
Ingredients
  • 12 ounces firm tofu, cut into four equal squares, about the size of a deck of cards
  • 1 teaspoon Chinese five spice
  • 1 green onion, sliced thin
  • 1/2 avocado, diced
  • 1/2 English cucumber, diced
  • 1/2 cup low-sodium soy sauce
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon mirin
  • 1 teaspoon grated ginger
  • dash Sriracha sauce
  • 1/2 cup egg-free mayonaise
  • 1/4 cup sweet chili sauce
  • 1 teaspoon ground black pepper
Instructions
  1. Pat dry tofu with paper towel. Evenly season tofu with five spice.
  2. Heat a large nonstick sauté pan over medium-high heat. Lightly spray with nonstick cooking spray and then add tofu. Sauté until lightly crusted, about 5 minutes on each side. Chill, dice the tofu and then hold to serve.
  3. Combine soy sauce, sesame oil, mirin, ginger and Sriracha in a medium sized bowl.
  4. Add cubed tofu, red onion, avocado and cucumber to soy mixture and toss to evenly coat.
  5. In a separate bowl, combine vegan mayo with chili sauce.
  6. Spoon tofu mixture onto a plate, drizzle on the mayo/chili sauce and garnish with green onions and black pepper.
  7. Dot with Sriracha hot sauce as desired.
 
 

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