Protein Packed

Shelly Schultz Arizona Softball

Why Protein is good for you!

TISSUE REPAIR- Your body continually needs dietary protein to repair damage from normal wear and tear on tissues
GROWTH AND DEVELOPMENT- Vital to skeletal and muscular growth

Spicy Vegan Peanut Butter Tofu with Sriracha

Ingredients:

14-16 oz. firm or extra firm tofu

1 T peanut oil

several large garlic cloves, sliced

large piece of ginger root, sliced

2-3 T diagonally sliced green onions (for garnish)

Sauce Ingredients:

3 T soy sauce (reduced sodium is fine)

3 T rice vinegar (not seasoned rice vinegar)

2 T smooth natural peanut butter (use the lowest sugar

peanut butter you can find)

1 T agave nectar (I like raw agave nectar) 

2 T vegetable stock or water

1 T Sriracha Rooster Sauce  (more or less to taste)

Instructions:

Drain the tofu well in a colander placed in the sink.  Then put tofu pieces between a double layer of paper towels and press down with your hand so the liquid in the tofu is absorbed by the towel.  (You can do this several times if you need to.)  Cut tofu into lengthwise strips about 1 inch wide.  

Whisk together the soy sauce, rice vinegar, peanut butter, agave, stock or water, and then add the Sriracha Sauce.  (I would start with a smaller amount of Sriracha, taste,

and decide when it is hot enough.)  Cut the pieces of garlic and ginger, and diagonally slice green onions.

Heat the dry wok (or heavy pan) over high heat for one minute.  Then add the peanut oil and heat about 30 seconds more.  Add the sliced pieces of ginger and garlic and cook just until they are fragrant (about 30 seconds); then remove and discard.  Add tofu pieces, lower heat to medium high and cook, turning often, until the tofu is nicely browned on both sides, about 7-8 minutes. 

When all the tofu pieces are browned, add the sauce, turn heat to low, and cook just until the sauce thickens slightly and coats the tofu.  (Don't cook too long or the sauce will get too thick and won't pour over the tofu pieces.)  Remove pan from the heat, transfer tofu pieces to a plate and pour sauce over and garnish with green onion slices (if using.)  Serve hot.

Sweet Hot Tofu

1 (3 1/2-ounce) bag boil-in-bag long-grain rice
2 teaspoons canola oil
1 (14-ounce) package firm reduced-fat tofu, cut into (1-inch) cubes
2/3 cup fat-free, less-sodium vegitable broth
1/4 cup hoisin sauce
1 tablespoon sherry
1 teaspoon cornstarch
2 teaspoons low-sodium soy sauce 
1 teaspoon honey
1/2 teaspoon dark sesame oil
Dash of crushed red pepper
2 teaspoons bottled minced fresh ginger
2 teaspoons bottled minced garlic
1/3 cup thinly sliced green onions

Preparation

1. Prepare rice according to package directions, omitting salt and fat.
2. Heat canola oil in a large nonstick skillet over medium-high heat. Add tofu, and sauté 5 minutes or until lightly browned. Remove from skillet.
3. Combine broth and the next 7 ingredients (through pepper), stirring well with a whisk.
4. Add ginger, garlic, and onions to pan; sauté 30 seconds. Stir in broth mixture; cook 1 minute or until thickened, stirring constantly. Add tofu to pan; cook 30 seconds, stirring gently to coat. Divide rice evenly among each of 4 plates; top each serving with tofu mixture.

Nutritional Information

Amount per serving

• Calories: 275
• Calories from fat: 26%
• Fat: 7.9g
• Saturated fat: 1g
• Monounsaturated fat: 2.8g
• Polyunsaturated fat: 3.9g
• Protein: 14.1g
• Carbohydrate: 36.1g
• Fiber: 3.2g
• Cholesterol: 0.5mg
• Iron: 2.6mg
• Sodium: 425mg
• Calcium: 55mg

Sesame Tofu Stir-Fry over Rice

1 tablespoon sesame seeds
1 tablespoon black sesame seeds
1/2 teaspoon salt, divided
1 (1-pound) package firm or extrafirm tofu, drained and cut into 1-inch cubes
2 teaspoons peanut oil
2 teaspoons dark sesame oil
Cooking spray
4 cups thinly sliced shiitake mushroom caps (about 3/4 pound)
3 cups (2-inch) slices asparagus (about 1 pound)
1/4 cup thinly sliced green onions
1/2 cup veggie broth
2 tablespoons hoisin sauce
1 1/2 tablespoons low-sodium soy sauce
1 teaspoon cornstarch
1 teaspoon chili garlic sauce (such as Lee Kum Kee)
2 cups cooked long-grain brown rice

Preparation

1. Combine sesame seeds and 1/4 teaspoon salt in a large bowl. Add the tofu cubes; toss gently to coat. Combine oils in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 5 minutes or until tofu is golden. Remove tofu from pan; keep warm.
2. Return pan to heat; coat with cooking spray. Add mushrooms; stir-fry 3 minutes or until mushrooms begin to brown. Add asparagus; stir-fry 4 minutes or until asparagus is crisp-tender. Reduce heat to medium; stir in green onions.
3. Combine broth and next 4 ingredients (broth through garlic sauce). Add broth mixture to pan; remove from heat (sauce will thicken). Add tofu and remaining 1/4 teaspoon salt; toss gently to combine. Serve over rice.

Nutritional Information

Amount per serving

• Calories: 423
• Calories from fat: 38%
• Fat: 18g
• Saturated fat: 2.7g
• Monounsaturated fat: 5.4g
• Polyunsaturated fat: 8.8g
• Protein: 26.3g
• Carbohydrate: 43.1g
• Fiber: 8.5g
• Cholesterol: 0.0mg
• Iron: 15.4mg
• Sodium: 737mg
• Calcium: 853mg

Jungle Curry with Tofu

 

• 1 cup uncooked jasmine rice
• 1 (12-ounce) package extra-firm tofu, drained and cut into 1/2-inch cubes
• 2 tablespoons canola oil, divided
• 2 cups (2-inch) cut haricots verts 
• 1 small eggplant, cut into 1/2-inch cubes (about 4 cups)
• 1 red bell pepper, cut into julienne strips
• 2 tablespoons green curry paste
• 1 cup organic vegetable broth
• 3 tablespoons lower-sodium soy sauce 
• 2 teaspoons brown sugar
• 2 teaspoons grated lime rind 
• 1 cup thinly sliced fresh basil
• Lime wedges (optional) 

Preparation

1. 1. Cook rice according to package directions, omitting salt and fat.
2. 2. Place tofu on several layers of paper towels, and cover with additional paper towels. Let stand for 5 minutes, pressing down once.
3. 3. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl to coat. Add tofu; sauté 4 minutes or until lightly browned, stirring occasionally. Remove from pan; keep warm. Wipe pan clean with a paper towel. Return pan to medium-high heat. Add remaining 1 tablespoon oil; swirl to coat. Add haricots verts, eggplant, and bell pepper; sauté 3 minutes, stirring occasionally. Add curry paste; cook 30 seconds, stirring frequently. Add broth, soy sauce, sugar, and rind; cook 5 minutes, stirring occasionally. Add reserved tofu; cook 1 minute. Place 1/2 cup rice in each of 4 shallow bowls. Top each with about 1 1/2 cups tofu mixture and 1/4 cup basil. Serve with lime wedges, if desired.

Nutritional Information

Amount per serving

• Calories: 292
• Fat: 12.4g
• Saturated fat: 1g
• Monounsaturated fat: 8.2g
• Polyunsaturated fat: 2.6g
• Protein: 13g
• Carbohydrate: 35.4g
• Fiber: 6.1g
• Cholesterol: 0.0mg
• Iron: 3.2mg
• Sodium: 686mg
• Calcium: 201mg

Baked Italian Herb Tofu

This easy baked tofu is perfect for adding to salads, pasta, and sandwiches!

ingredients

• 2 tablespoons liquid aminos (I used coconut aminos)
• 1 tablespoon light olive oil
• 1 tablespoon water
• 1 teaspoon red wine vinegar
• 1 1/2 teaspoons garlic powder
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon dried oregano
• A dash of freshly ground black pepper
• 1 (15-ounce) package extra-firm tofu, pressed for 30 minutes and cut into 8 slabs
• Salt to taste

instructions

1. Whisk together the liquid aminos, oil, water, vinegar, garlic powder, herbs, and pepper in a small baking dish. Place the tofu slices in the baking dish and marinate for 30 minutes, turning the slices over after 15 minutes.
2. Preheat oven to 400ºF. Transfer the tofu slices to a baking sheet that's been lined with parchment paper or sprayed with cooking spray. Rub any remaining marinade onto the tofu and season with a few sprinkles of salt. For softer baked tofu, bake for 30 minutes; for chewier tofu, bake for 40 minutes. Flip the tofu over halfway through cooking time.

Soyrizo Stuffed Peppers

• 4 bell peppers
• 1 cup cooked rice (I used the Brown Rice, Red Rice & Black Barley blend from TJ’s)
• 1 package soyrizo
• 1/4 onion, chopped
• 2 cloves garlic, minced
• 1 small tomato, chopped
• 3 Tbsp. chopped parsley
• 1/4 cup vegan cheddar
• 1/4 cup vegan mozzarella (I used Follow Your Heart brand for both)

1. Preheat oven to 350 degrees.
2. Bring a large pot of salted water to a boil. Cut the tops off the peppers, & remove the seeds. Cook peppers in boiling water for 5 minutes; drain. Season inside each pepper, & set aside.
3. In a large skillet sauté onion over medium until tender. Add garlic & continue to sauté until fragrant. Add the tomatoes & soyrizo & cook until browned. Add parsley & cooked rice, & stir to combine. Remove from heat. 
4. Stuff each pepper with the soyrizo & rice mixture, top with vegan cheese, & place peppers in baking dish open side up. 
5. Bake for 25-35 minutes, until heated through & cheese is melted. Garnish with chopped parsley. 

Shelly Schultz Arizona Softball