SMART Goals for Healthy Living
YMCA OF GREATER WAUKESHA COUNTY

PAY ATTENTION TO PROTEIN

Friday, April 23, 2021
SOURCE: MYPLATE.GOV

Varying your protein food choices can provide you with a range of nutrients designed to keep your body functioning well. Vegetarian protein sources include eggs, beans, peas, and lentils, nuts and seeds, and soy products (tofu, tempeh). Due to their high nutrient content, consuming beans, peas, and lentils is recommended for everyone, including people who also regularly eat meat, poultry, and seafood.

Beans, peas, and lentils belong to a group of vegetables called “pulses.” This group includes all beans, peas, and lentils cooked from dry, canned, or frozen, such as kidney beans, pinto beans, black beans, black-eyed peas, garbanzo beans (chickpeas), split peas, and lentils.

You can choose to count beans, peas, and lentils as part of the vegetable group or the protein foods group depending on how they fit into your overall eating pattern. They are excellent sources of dietary fiber and nutrients such as folate and potassium, similar to vegetables. They are also excellent sources of plant protein and provide other nutrients such as iron and zinc, similar to protein foods.

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Recipe Ideas

GENERAL TSO TOFU

Ingredients

For the Tofu:

• 1 block (16 oz/450 g) extra firm tofu
• 2 tablespoons soy sauce (or tamari for a gluten-free alternative)
• 1 tablespoon maple syrup (or agave nectar)
• 5-6 tablespoons cornstarch

For the Sauce (or use pre-made General Tso’s sauce):

• 1/3 cup chicken stock (or vegetable stock)
• 2 tablespoons Chinkiang vinegar (or balsamic vinegar or rice vinegar for a gluten-free alternative)
• 2 tablespoons Shaoxing wine (or dry sherry or stock for a gluten-free alternative)
• 1 tablespoon light soy sauce (or tamari for a gluten-free alternative)
• 1 tablespoon dark soy sauce (or tamari for a gluten-free alternative)
• 1/4 cup sugar
• 2 teaspoons cornstarch

For the Stir fry:

• 3 tablespoons peanut oil (or vegetable oil)
• 2 bunches broccolini (or 1 big head broccoli)
• 2 teaspoons minced ginger
• 3-4 cloves garlic, minced
• 4 green onions, roughly chopped
• 2 fresh Thai chili pepper or 4 dried red chilies (optional)

Instructions

1. Cut tofu into 1-inch pieces and transfer into a large ziploc bag. Add soy sauce and maple syrup. Gently flip the bag a few times to coat tofu with the liquid. Marinate for 10-15 minutes.
2. Mix all the ingredients for the sauce. If you’re using pre-made General Tso’s sauce, shake the sauce to let the cornstarch dissolve completely, pour 1/3 cup sauce into a bowl, add 1/3 cup stock, mix well.
3. Prepare herbs for the stir fry. You could use a cheese grater to mince the ginger faster. For garlic, press a chef’s knife with your palm to crush it, so it’s easy to peel. Then use a garlic press to mince it.
4. When the tofu is marinated, open the bag just a little bit without letting the tofu fall out. Drain all the liquid and discard. Add cornstarch, a tablespoon at a time, gently toss the bag to coat the tofu. It's okay if the tofu doesn’t coat evenly.
5. Heat a large skillet with 1/2 tablespoon oil over medium heat until hot. Add broccolini/broccoli. Sprinkle with salt and black pepper, stir a few times. Add 2 tablespoons water and cover immediately. Let steam for a minute, until tender. Transfer the broccolini to serving plates.
6. Wipe the pan with paper towel if there is water left from the steaming.
7. Add the rest of the 2 1/2 tablespoons oil into the pan. Add tofu with your hand (or a pair of tongs), shake off extra cornstarch. Let cook without moving for 1-2 minutes, or until the bottom turns golden. Flip to brown the other side. If the pan gets too hot, turn to medium or medium low heat. Transfer the cooked tofu into a plate. Set aside.
8. Your pan should still have some oil left. If not, add the 2 teaspoons oil. Add garlic, green onions, and dried red chilies (if you’re using them). Stir a few times to release the fragrance.
9. Stir the sauce again to dissolve the cornstarch completely. Pour into the pan. Cook and stir until the sauce thickens.
10. Add back tofu. Gently toss to coat the sauce. Transfer everything onto the plate with the cooked broccolini. Serve with steamed rice or by itself.

Recipe from OmnivoresCookbook.com

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