Thursday, June 18, 2015

[Healthy_Recipes_For_Diabetic_Friends] Spinach Saag with Golden Tofu - 16g Carbs, 4g Fiber


Spinach Saag with Golden Tofu - 16g Carbs, 4g Fiber

From: AICR
Tofu is low in calories and packed with protein and other important nutrients. Soyfoods also contain phytochemicals called isoflavones. This vegan dish features sauteed tofu and spinach mixed with a medley of Indian spices. If you're wary of soy, the latest research indicates that moderate soy consumption shows no risk for cancer and may even offer a protective effect.

1 (12-14 oz pkg) firm tofu
2 (5 oz bag) baby spinach
3 Tbsp canola oil, divided
1 1/4 cups finely chopped onion
1 Tbsp chopped garlic
1 1/2 tsp grated ginger OR 1 Tbsp finely chopped
1 green or red chile pepper, chopped (seeds optional)
1 Tbsp ground cumin
1 tsp ground coriander
1 tsp garam masala
1/2 tsp ground turmeric
2 vine tomatoes, seeded and chopped
Drain tofu and halve block horizontally into 2 slabs. Line baking sheet with 3 layers of paper towels. Place tofu slabs on baking sheet, touching side by side. Cover tofu with 2 layers of paper towels. Set another baking sheet on top of tofu. Place 4 large cans on top of baking sheet. (Canned tomatoes or beans work well.) Or use 2 large cans and then place empty cast iron skillet on top of them. Press for 20 minutes.

While tofu presses, rinse spinach and drain in colander. Pat spinach with paper towels or whirl in salad spinner, in batches, if necessary, until almost dry. Set spinach aside.

Cut pressed tofu into 3/4-inch cubes. Place tofu in bowl, add 1 tablespoon oil and gently toss to coat tofu.

Heat 1 tablespoon oil in medium skillet over medium-high heat. Arrange tofu in 1 layer and cook until golden on bottom, 3-4 minutes. Turn and cook cubes until golden to brown on 2 more sides, about 6 minutes in all, then transfer to plate and set aside. Wipe out pan, and return to heat.

Heat remaining 1 tablespoon oil over medium-high heat. Add onions and cook until they start to color, 5 minutes, stirring often. Add garlic, ginger and chile pepper and stir for 1 minute. Add cumin, coriander, garam masala and turmeric, stirring until spices coat onions and are fragrant, 30 seconds. Mix in tomatoes and cook, stirring occasionally, until mixture is moist and lumpy, 4 minutes. Add half the spinach, mixing until it collapses, 3 minutes. Add remaining spinach and stir until it collapses, 2 minutes. Add tofu and cook, stirring often, until spinach is very moist, 4 minutes. Continue cooking, stirring occasionally, until spinach is tender, about 3 minutes. Season to taste with salt and freshly ground pepper.

Servings: 4
Nutrition per Serving: 221 Calories, 14g Total Fat, 1g Saturated Fat, 11g Protein, 16g Carbs, 4g Dietary Fiber, 101mg Sodium


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