[Mood Tip: Soy foods, such as tofu, contain estrogen-like compounds, called phytoestrogens, that help offset fluctuations in women’s natural estrogen, possibly helping to curb the symptoms of PMS and menopause.]
This spicy vegetarian lunch goes well with Coconut Rice with Ginger and Cardamom or Asian Cucumber Salad.
1 (14-ounce) package of firm tofu, rinse and pat dry
5 teaspoons brown sugar
1/2 cup fat-free chicken broth
3 tablespoons light soy sauce
4 tablespoons onion, minced
2 cloves garlic, minced
1 rounded tablespoon fresh ginger, peeled and minced
pinch red pepper flakes
3 tablespoons green onions, diagonal-sliced thin
1) Slice block of tofu into 1/2-inch thick slices (each slice will be approximately 3″X2″X1/2″). Set on a plate lined with paper towels to soak up extra moisture.
2) In a medium, non-stick skillet over medium heat, add sugar. Let sugar melt and turn slightly brown, stirring frequently. Add chicken broth, reduce heat to low, and mix until sugar is completely dissolved. Add soy sauce, onion, garlic, ginger, and pepper flakes, increase to medium-high, and stir until mixture comes to a gentle boil. Lay tofu slices on top of soy mixture, reduce heat, and simmer uncovered for 7 minutes. Flip tofu slices, cover with some of the sauce, and continue to simmer for an additional 5 minutes. When tofu is heated through and sauce has slightly thickened, remove from heat. Transfer tofu and sauce to small platter, sprinkle with green onion, and serve immediately. Makes 4 servings.
Nutritional Analysis per serving: Calories; percent fat (grams); grams saturated fat; percent protein; percent carbohydrate; grams fiber.
Nutritional Analysis per serving: 181 Calories; 41 percent fat (8 grams); 1 gram saturated fat; 35 percent protein; 24 percent carbohydrate; 0.7 gram fiber.