Your diet could use more protein, but let's face it — it can do without the added saturated fat and cholesterol. I have one word for you: Tofu!
Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium.
It is an important source of protein especially for vegans, vegetarians and those looking to move toward a more plant-based diet.
Yes, this versatile vegetarian food is just the thing to fill you up and sustain your energy to help you defeat hunger and drop pounds. My friends keep asking advice on how to cook tofu so that it's not squishy and gross! Well, here's a simple step-by-step guide on how to make a super easy - peasy baked Tofu casserole.
This was 1 of those days, where we entered the kitchen to prepare dinner with only around an hour to go!
100 gms Tofu
1 large onion – sliced
½ Aubergine – diced
2 tomatoes – diced
1 green capsicum – diced
Handful of green onions – chopped
1 spring onion – chopped
1 cup grated parmesan cheese
Few leaves of Iceberg Lettuce
Put oven rack in middle position and preheat oven to 350°F.
Prep all the veggies to save time while cooking.
Season the Tofu with salt and pepper and fry in a skillet till crispy. Put aside.
**This step is important so that the Tofu doesn’t become soft when it is baked with the vegetables.**
Heat oil in a deep 12- to 14-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion, stirring occasionally, until softened and beginning to brown, about 5 minutes.
Reduce heat to moderate and add the aubergine, tomatoes and capsicum.
Cook, covered, stirring occasionally, until vegetables are just tender, 5-7 minutes. Transfer to a 13- by 9-inch glass baking dish.
Arrange the tofu over the vegetables in the baking dish. Top it with the grated cheese and the chopped green onions.
Bake, uncovered, until topping is golden brown and vegetables are heated through, 15 to 20 minutes.
Serve on a bed of Iceberg Lettuce and enjoy when hot from the oven!
Healthy Eating !