With just a total of 30 minutes (20 minutes to cook and 10 minutes to prepare), you can start enjoying our tacos made healthier with the use of tofu. Tofu is a good meat replacement which is actually used mostly by vegetarians and some who are under on a strict diet. Consuming tofu regularly helps lower bad cholesterol, alleviates symptoms associated with menopause and even lowers the risk of cancer. Other major health benefits of tofu compared to meat include making middle-aged bones stronger and delaying the ravages of age. Tofu has been found to be a great source of calcium and vitamin E as well. Tofu or soya curd also contains isoflavones that are known to exert direct and indirect antioxidant effect to your body. Isoflavones can directly scavenge free radicals, thereby preventing premature aging. Amazing isn’t it? With all the benefits of tofu, trying out this recipe will surely make you a winner.
Here’s what you’ll need:
12 ounces firm tofu, drained and cut into 8 slices
4 cups shredded coleslaw mix
1 small bunch radishes, thinly sliced
1/2 cup chopped fresh cilantro
1 bunch scallions, sliced
1 1/2 tablespoons extra-virgin olive oil
2 limes (1 zested and juiced, 1 cut into wedges)
1/4 cup nonfat plain Greek yogurt
Kosher salt and freshly ground pepper
1 tablespoon taco seasoning
8 8-inch whole-wheat tortillas
1/4 cup shredded part-skim mozzarella or pepper jack cheese
1/4 cup jarred salsa verde
How to make:
- Lay the tofu slices flat on a stack of paper towels; top with more paper towels, then put a heavy skillet on top to press out the excess water, about 10 minutes. Meanwhile, toss the coleslaw, radishes, cilantro, scallions, 1 tablespoon olive oil, the lime zest and half of the lime juice in a large bowl. Mix the yogurt with the remaining lime juice in a small bowl and season with salt and pepper.
- Brush the tofu on all sides with the remaining 1/2 tablespoon olive oil and sprinkle with the taco seasoning. Heat a nonstick skillet over medium-high heat, then add the tofu and cook until it begins to crisp, about 5 minutes; flip and cook 2 more minutes. Cut into strips.
- Toast the tortillas in a dry skillet, 1 minute per side, or wrap in a damp towel and microwave 1 minute. Fill with the tofu, cheese and slaw, drizzle with the yogurt sauce and salsa. Serve with the lime wedges.
This recipe makes four servings. Per serving is to contain 481 calories, 19 grams fat, 4 mg cholesterol, 537 mg sodium, 56 grams carbohydrates, 8 grams fiber and 22 grams protein. I personally prefer eating tofu rather than drinking soya milk because it is difficult to alter the aftertaste unlike in tofu which is cooked. Studies suggest that high intake of soy-based products also prevents breast cancer, osteoporosis and cardiovascular diseases. These conditions are due to lifelong exposure to the estrogen in your body. For some reason, the phytoestrogens found in soy products, such as genistein and daidzein, neutralize the action of human estrogen. These isoflavones are also known to decrease bone loss in the lumbar spine during the perimenopause and postmenopause stages. This is basically what makes it necessary to consume tofu. And with this recipe you’ll sure have a great time enjoying your tofu. Try it and see for yourself.