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!
Ingredients:
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
Method:
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 !
