Sesame-ginger tofu and vegetable

  Sesame-ginger tofu and vegetable

Makes 2 Servings ________ Photo by John Cullen

Ingredients

• 1 cucumber
• 1 carrot
• 1 454 g medium tofu
• 2 green onions
• 1 tbsp sesame seeds
• 2 tbsp maple syrup
• 2 tbsp rice vinegar (preferably low sodium and sugar free)
• 1 tbsp grated ginger
• 2 tsp dark sesame oil

1. Slice 1 cucumber and 1 large carrot into thin sticks. Thinly slice 2 green onions diagonally. Thickly slice 454 g medium tofu. Arrange all on a platter.
2. Toast 1 tbsp sesame seeds until lightly golden in a small frying pan set over medium. Add to a small bowl.
3. Stir in 2 tbsp maple syrup, 2 tbsp rice vinegar (preferably low-sodium and sugar-free), 1 tbsp grated ginger and 2 tsp dark sesame oil. Drizzle over tofu.

• Soba noodles:

  BOIL 1 bundle (120 g) soba noodles in a large pot of boiling water. Cook until tender, about 3 to 4 min. Rinse with cold running water to cool and remove excess starch, about 2 min.
  SERVES 2 | per serving 202 calories, 10 g protein, 44 g carbs, 2 g fibre, 122 mg sodium.
  

• Garlic spinach sauté

  HEAT 1 tsp vegetable oil in a large frying pan set over medium. Stir in 2 minced garlic cloves. Stir constantly for 1 min. Gradually add 10 cups baby spinach. Cook, stirring frequently, until wilted. Stir in 2 tsp low-sodium soy sauce.
  SERVES 2 | per serving 60 calories, 5 g protein, 7 g carbs, 3 g fat, 4 g fibre, 279 mg sodium. Excellent source of vitamin A and folate.
  

• Calcium Cachet

  Just 1/2 cup of tofu delivers the same amount of calcium as a glass of milk. And it’s high in protein and low in saturated fat.
  

Nutrients per Serving

• 338 calories  ,21 g protein  ,31 g carbohydrates  ,17 g fat  ,5 g fiber  ,70 mg sodium