The Women’s Healthy Eating and Living Study showed that women previously diagnosed with breast cancer gain a major advantage by incorporating soy products, like tofu, into their diets. Those who consumed the most soy products cut their risk of cancer recurrence or mortality in half.
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This recipe comes from our Chinese Kickstart menu and is the perfect opportunity to get the whole family involved in a build-your-own lettuce wrap. You’ll be using dry tofu in this dish. You can find it in Asian grocery stores, and it may be labeled “tofu gan.”
12 ounces dried, flavored tofu (tofu gan)
3 tablespoons garlic, chopped
2 tablespoons ginger, chopped
2 1/2 cups shiitake mushrooms, chopped
1 cup bean sprouts
1 carrot, cut into fine strips
1 head lettuce (use large leaves)
1 tablespoon low-sodium soy sauce
1/2 lemon, squeezed
1/4 teaspoon red pepper flakes (optional)
Salt and pepper, to taste
Heat a wok over medium-high heat. Stir fry chopped garlic, ginger, and
carrot in some water for a few minutes, until soft. Add the shiitakes,
soy sauce, salt, pepper, and red pepper flakes, if using. Cook for 5-10
minutes, then add the dried tofu and bean sprouts; cook for another 2-5
minutes. Spoon the mixture into the lettuce leaves, add a few drops of
lemon juice, and roll them up! This dish also works well served over
brown rice, minus the lettuce wraps.
Calories: 157; Fat: 8 g; Saturated Fat: 1 g; Calories from Fat: 43.0%; Cholesterol: 0 mg; Protein: 15.7 g Carbohydrates: 10.5 g; Sugar: 2.7 g; Fiber: 1.9 g; Sodium: 277 mg; Calcium: 231 mg; Iron: 3 mg; Vitamin C: 10.1 mg; Beta Carotene: 1305 mcg; Vitamin E: 0.5 mg
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.