|Very rich in isoflavones, soybeans turn up in any number of guises. Tofu is one of the most versatile ingredients made from soybeans. Here, pieces of tofu are marinated, sauteed, and served in pita pockets, accompanied with carrot salad.
1. In medium bowl, stir together 1 tablespoon each of soy sauce, vinegar and ginger, the brown sugar and red pepper flakes. Add tofu, turning to coat, and marinate at least 20 minutes or for up to several hours.
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon plus 2 teaspoons cider vinegar
- 1 tablespoon plus 2 teaspoons minced fresh ginger
- 1 tablespoon light brown sugar
- 1/4 teaspoon crushed red pepper flakes
- 1 pound firm tofu, cut into 8 triangles
- 1 tablespoon reduced-fat mayonnaise
- 3 large carrots, shredded
- 1 large red bell pepper, slivered
- 1-1/4 cups alfalfa sprouts
- 2 teaspoons dark sesame oil
- Four 6-inch pitas
2. In large bowl, combine mayonnaise with remaining 1 tablespoon soy sauce, 2 teaspoons vinegar and 2 teaspoons ginger. Add carrots, bell pepper and 1 cup of sprouts, and toss to combine. Refrigerate until ready to serve.
3. In large nonstick skillet, heat oil over medium heat. Reserving marinade, add tofu to skillet and saute until crisp and golden brown, about 3 minutes per side. Add marinade to pan and cook until syrupy, about 2 minutes.
4. Slit open pitas and spoon carrot mixture in, then top with tofu and any pan juices. Top with remaining alfalfa sprouts. Per serving: 422 calories, 14g total fat, 2.1g saturated fat, 3.2g monounsaturated fat, 7.7g polyunsaturated fat, 4g dietary fiber, 25g protein, 53g carbohydrate, 1mg cholesterol, 687mg sodium.
Good source of: beta-carotene, calcium, iron, isoflavones, magnesium, vitamin C.