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Tofu for You!

Tofu for You!

For vegetarians, tofu is a great substitute for dishes which crucially needs meet. Maybe because of the texture of tofu that is similar to meat which makes it able to be a substitute to the role of meat in several non-vegetarian dishes. Now, many vegetarian dishes are combined contains tofu as their main ingredient. Tofu has been a trend when we are talking about vegetarian dishes; it has gained much of the attention of numerous vegetarian cooks and enthusiasts.  Mainly because of the unique characteristic of the tofu that is really similar to the organic meat if it has undergo several purification and modification processes.

Tofu or bean curd is a great substitute for meat. Aside from its texture, it is also a good substitute protein source as compared to meat. But vegetarians need to eat more tofu to compensate with the recommended dietary protein levels which meat can give off easily. To get the enough protein needed for the body, you must consume 290 grams of tofu, as compared to meat which gives of enough protein benefit with just 150 grams.

There are so many tofu recipes that are widely published internationally; some of it was created by vegetarian culinary master to compensate with the rise of demands for vegetarian dishes. Here is one of the most delicious vegetarian tofu dishes from EatingWell named Tofu Parmigiana.

Yield: 4 servings
Preparation time: 30 minutes

1/4 cup plain dry breadcrumbs
1 teaspoon Italian seasoning
14-ounce package firm or extra-firm water-packed tofu, rinsed
1/4 teaspoon garlic powder
1/4 teaspoon salt
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1 small onion, chopped
8 ounces white mushrooms, thinly sliced
1/4 cup grated Parmesan cheese
3/4 cup prepared marinara sauce, preferably low-sodium
1/2 cup shredded part-skim mozzarella cheese
2 tablespoons chopped fresh basil

How to Prepare Tofu Parmigiana
1. Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.

2. Heat 2 teaspoons oil in a large non-stick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.

3. Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turnover and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

Nutrition Facts
Per serving:
262 calories
16 g fat (5 g sat, 7 g mono)
13 mg cholesterol
15 g carbohydrate
16 g protein
3 g fiber
597 mg sodium
433 mg potassium

Nutrition Bonus:
 calcium (40% Daily Value), selenium (15% DV)

Now that you are educated well with this article about the benefits of tofu, may the misconception in your minds be clear. That even though some were not used to vegetarian lifestyle, must understand that they are not lacking some of the nutritional benefits of all God’s gift to men. Knowing that being vegetarian does not mean that you lack something, would you start the vegetarian lifestyle now?

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