Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

Feb. 2, 2016

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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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Lettuce Wraps

Lettuce Wraps

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.”

Serves 4


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.

  Physicians Committee for Responsible Medicine

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Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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