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Recipe of the Week

May 2, 2017

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ROTW-Doc

Studies have shown vegetarian diets reduce risk for hypertension by as much as 34 percent!

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Blood pressure

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Lettuce Wraps

This quick dish can be served as a snack or turned into a meal by adding brown rice into the filling. 

Makes 6 lettuce cups

Ingredients

3 1/2 ounces dried, flavored tofu (see Tip)
3 tablespoons garlic, minced
2 tablespoons fresh ginger, chopped
2 1/2 cups shiitake mushrooms, chopped
1 pound bean sprouts
1 large carrot, cut into fine strips
1 head lettuce 
1/2 lemon 
1 teaspoon low-sodium soy sauce 
1/4 teaspoon red pepper flakes
Salt and pepper to taste

Directions

In a wok, stir-fry garlic, ginger, and carrot with some water for a few minutes until soft. Add the shiitakes and 4 or 5 shakes of soy sauce. If you'd like, add some salt, pepper, and red pepper flakes. Stir-fry for 5 minutes, then add the dried tofu and cook for 5 more minutes. Spoon the mixture onto the lettuce leaves, sprinkle with a few drops of lemon juice, top with bean sprouts, and roll them up! For a more filling meal, add some brown rice.

Tip: Dried tofu can be found in the international aisle or in Asian grocery stores and may be labeled "kouya dofu" or "tofu gan." To achieve a similar consistency with firm block tofu, you can press the tofu with a tofu press or wrap the tofu in a clean towel and set several heavy books on top for 30 minutes.

Per serving (1 lettuce cup): Calories: 157; Fat: 8 g; Saturated Fat: 1 g; Calories from Fat: 43.0%; Cholesterol: 0 mg; Protein: 15.7 g Carbohydrate: 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

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

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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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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