Tofu: The Plant Based Meat

DID YOU KNÓW? There are 20 common amino acids or building blocks - that make up protein in our bodies and in food. Eight to ten of these are considered essential, meaning our bodies can't make them. We only get them from food. The soybean con- tains the full complement of amino acids, making it unique among plant protein sources! BASIC TOFU STIR FRY Using your favorite Stir Fry sauce Serves 5 • 1 pkg Nasoya® Extra Firm tofu, patted dry and cut into 2" cubes •1 red pepper, chopped • 2 carrots, julienne • 2 cups broccoli, chopped • 2 mushrooms, sliced • 2 tbsp canola oil • 8-oz of your favorite stir fry sauce Heat 1 tbsp of oil in a large nonstick pan over medium high heat. Once hot, add the tofu to the pan. Allow the tofu to cook for about 4 minutes or until lightly browned. Flip the cubes and cook an additional 4 minutes. Reduce the heat to medium and add the remaining 1 tbsp of oil and the vegeta- bles. Stir often to cook evenly. When the vegetables are almost cooked, add the stir fry sauce to the pan. Reduce heat to low and stir for 2 minutes. Serve over rice or noodles. Enjoy! Tip: Pressed for time? Use 1 (16-oz) package frozen stir-fry vegetables Nutritionals: Calories 190 Calories from Fat 90 Total Fat 10 g Saturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg Sodium 420 mg Total Carbohydrate 14 g Dietary Fiber 2 g Sugars 7 g Protein 10 g GARDEN TOFU SCRAMBLE Serves 7 •1 pkg Nasoya® Firm tofu, patted dry • 1 tbsp canola oil •1 clove garlic, minced •1 small white onion, chopped •1 tomato, diced • 6 button mushrooms, sliced • ½ cup carrots, grated • 1 tsp salt • ½ tsp turmeric •1 cup baby spinach Heat oil in a large nonstick pan over medium high heat. Once oil is hot, add the garlic and onion and sauté for about 5 minutes. Add the mushrooms and carrots and sauté for another 5 minutes. Add the tofu into the pan and crumble it into small pieces using a spatula. Sprinkle salt and turmeric evenly over the scramble. Turmeric not only adds to the flavor but it will also make the tofu look like eggs! Heat for about 5 minutes, stirring occasionally to blend well. Mix in the spinach and tomato and heat until spinach is just wilted, about 3 minutes. Remove from heat and enjoy! Nutritionals: Calories 90 Calories from Fat 40 Total Fat 4.5 g Saturated Fat 0 g Trans Fat 0 g Cholesterol 0 mg Sodium 370 mg Total Carbohydrate 5 g Dietary Fiber 1g Sugars 1 g Protein 6 g TOFU TACOS Serves 6 1 pkg Nasoya® Extra Firm tofu, patted dry 1 packet taco seasoning mix 1 tbsp canola oil 2 cloves garlic, minced 1 onion, chopped 1 green bell pepper, chopped 6 taco shells 2 cups shredded lettuce 1 tomato, chopped 1 cup shredded Cheddar cheese 4 cup salsa In a medium bowl, add taco seasoning mix. Crumble tofu into small bite-sized pieces and add seasoning, stirring until coated. Set aside. Heat oil in a large nonstick pan over medium high heat. Add the garlic, onion, and green pepper and cook for 7 minutes until soft, stirring occasionally. Add the tofu and cook an additional 5 minutes. Spoon the taco filling into warmed taco shell and top with lettuce, toma- toes, Cheddar cheese, and salsa. Nutritionals: Calories 270 Calories from Fat 150 Total Fat 16 g Saturated Fat 6 g Trans Fat 0 g Cholesterol 20 mg Sodium 510 mg Total Carbohydrate 16 g Dietary Fiber 3 g Sugars 3 g Protein 14 g DID YOU KNÓW? There are 20 common amino acids or building blocks - that make up protein in our bodies and in food. Eight to ten of these are considered essential, meaning our bodies can't make them. We only get them from food. The soybean con- tains the full complement of amino acids, making it unique among plant protein sources! BASIC TOFU STIR FRY Using your favorite Stir Fry sauce Serves 5 • 1 pkg Nasoya® Extra Firm tofu, patted dry and cut into 2" cubes •1 red pepper, chopped • 2 carrots, julienne • 2 cups broccoli, chopped • 2 mushrooms, sliced • 2 tbsp canola oil • 8-oz of your favorite stir fry sauce Heat 1 tbsp of oil in a large nonstick pan over medium high heat. Once hot, add the tofu to the pan. Allow the tofu to cook for about 4 minutes or until lightly browned. Flip the cubes and cook an additional 4 minutes. Reduce the heat to medium and add the remaining 1 tbsp of oil and the vegeta- bles. Stir often to cook evenly. When the vegetables are almost cooked, add the stir fry sauce to the pan. Reduce heat to low and stir for 2 minutes. Serve over rice or noodles. Enjoy! Tip: Pressed for time? Use 1 (16-oz) package frozen stir-fry vegetables Nutritionals: Calories 190 Calories from Fat 90 Total Fat 10 g Saturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg Sodium 420 mg Total Carbohydrate 14 g Dietary Fiber 2 g Sugars 7 g Protein 10 g GARDEN TOFU SCRAMBLE Serves 7 •1 pkg Nasoya® Firm tofu, patted dry • 1 tbsp canola oil •1 clove garlic, minced •1 small white onion, chopped •1 tomato, diced • 6 button mushrooms, sliced • ½ cup carrots, grated • 1 tsp salt • ½ tsp turmeric •1 cup baby spinach Heat oil in a large nonstick pan over medium high heat. Once oil is hot, add the garlic and onion and sauté for about 5 minutes. Add the mushrooms and carrots and sauté for another 5 minutes. Add the tofu into the pan and crumble it into small pieces using a spatula. Sprinkle salt and turmeric evenly over the scramble. Turmeric not only adds to the flavor but it will also make the tofu look like eggs! Heat for about 5 minutes, stirring occasionally to blend well. Mix in the spinach and tomato and heat until spinach is just wilted, about 3 minutes. Remove from heat and enjoy! Nutritionals: Calories 90 Calories from Fat 40 Total Fat 4.5 g Saturated Fat 0 g Trans Fat 0 g Cholesterol 0 mg Sodium 370 mg Total Carbohydrate 5 g Dietary Fiber 1g Sugars 1 g Protein 6 g TOFU TACOS Serves 6 1 pkg Nasoya® Extra Firm tofu, patted dry 1 packet taco seasoning mix 1 tbsp canola oil 2 cloves garlic, minced 1 onion, chopped 1 green bell pepper, chopped 6 taco shells 2 cups shredded lettuce 1 tomato, chopped 1 cup shredded Cheddar cheese 4 cup salsa In a medium bowl, add taco seasoning mix. Crumble tofu into small bite-sized pieces and add seasoning, stirring until coated. Set aside. Heat oil in a large nonstick pan over medium high heat. Add the garlic, onion, and green pepper and cook for 7 minutes until soft, stirring occasionally. Add the tofu and cook an additional 5 minutes. Spoon the taco filling into warmed taco shell and top with lettuce, toma- toes, Cheddar cheese, and salsa. Nutritionals: Calories 270 Calories from Fat 150 Total Fat 16 g Saturated Fat 6 g Trans Fat 0 g Cholesterol 20 mg Sodium 510 mg Total Carbohydrate 16 g Dietary Fiber 3 g Sugars 3 g Protein 14 g DID YOU KNÓW? There are 20 common amino acids or building blocks - that make up protein in our bodies and in food. Eight to ten of these are considered essential, meaning our bodies can't make them. We only get them from food. The soybean con- tains the full complement of amino acids, making it unique among plant protein sources! BASIC TOFU STIR FRY Using your favorite Stir Fry sauce Serves 5 • 1 pkg Nasoya® Extra Firm tofu, patted dry and cut into 2" cubes •1 red pepper, chopped • 2 carrots, julienne • 2 cups broccoli, chopped • 2 mushrooms, sliced • 2 tbsp canola oil • 8-oz of your favorite stir fry sauce Heat 1 tbsp of oil in a large nonstick pan over medium high heat. Once hot, add the tofu to the pan. Allow the tofu to cook for about 4 minutes or until lightly browned. Flip the cubes and cook an additional 4 minutes. Reduce the heat to medium and add the remaining 1 tbsp of oil and the vegeta- bles. Stir often to cook evenly. When the vegetables are almost cooked, add the stir fry sauce to the pan. Reduce heat to low and stir for 2 minutes. Serve over rice or noodles. Enjoy! Tip: Pressed for time? Use 1 (16-oz) package frozen stir-fry vegetables Nutritionals: Calories 190 Calories from Fat 90 Total Fat 10 g Saturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg Sodium 420 mg Total Carbohydrate 14 g Dietary Fiber 2 g Sugars 7 g Protein 10 g GARDEN TOFU SCRAMBLE Serves 7 •1 pkg Nasoya® Firm tofu, patted dry • 1 tbsp canola oil •1 clove garlic, minced •1 small white onion, chopped •1 tomato, diced • 6 button mushrooms, sliced • ½ cup carrots, grated • 1 tsp salt • ½ tsp turmeric •1 cup baby spinach Heat oil in a large nonstick pan over medium high heat. Once oil is hot, add the garlic and onion and sauté for about 5 minutes. Add the mushrooms and carrots and sauté for another 5 minutes. Add the tofu into the pan and crumble it into small pieces using a spatula. Sprinkle salt and turmeric evenly over the scramble. Turmeric not only adds to the flavor but it will also make the tofu look like eggs! Heat for about 5 minutes, stirring occasionally to blend well. Mix in the spinach and tomato and heat until spinach is just wilted, about 3 minutes. Remove from heat and enjoy! Nutritionals: Calories 90 Calories from Fat 40 Total Fat 4.5 g Saturated Fat 0 g Trans Fat 0 g Cholesterol 0 mg Sodium 370 mg Total Carbohydrate 5 g Dietary Fiber 1g Sugars 1 g Protein 6 g TOFU TACOS Serves 6 1 pkg Nasoya® Extra Firm tofu, patted dry 1 packet taco seasoning mix 1 tbsp canola oil 2 cloves garlic, minced 1 onion, chopped 1 green bell pepper, chopped 6 taco shells 2 cups shredded lettuce 1 tomato, chopped 1 cup shredded Cheddar cheese 4 cup salsa In a medium bowl, add taco seasoning mix. Crumble tofu into small bite-sized pieces and add seasoning, stirring until coated. Set aside. Heat oil in a large nonstick pan over medium high heat. Add the garlic, onion, and green pepper and cook for 7 minutes until soft, stirring occasionally. Add the tofu and cook an additional 5 minutes. Spoon the taco filling into warmed taco shell and top with lettuce, toma- toes, Cheddar cheese, and salsa. Nutritionals: Calories 270 Calories from Fat 150 Total Fat 16 g Saturated Fat 6 g Trans Fat 0 g Cholesterol 20 mg Sodium 510 mg Total Carbohydrate 16 g Dietary Fiber 3 g Sugars 3 g Protein 14 g DID YOU KNÓW? There are 20 common amino acids or building blocks - that make up protein in our bodies and in food. Eight to ten of these are considered essential, meaning our bodies can't make them. We only get them from food. The soybean con- tains the full complement of amino acids, making it unique among plant protein sources! BASIC TOFU STIR FRY Using your favorite Stir Fry sauce Serves 5 • 1 pkg Nasoya® Extra Firm tofu, patted dry and cut into 2" cubes •1 red pepper, chopped • 2 carrots, julienne • 2 cups broccoli, chopped • 2 mushrooms, sliced • 2 tbsp canola oil • 8-oz of your favorite stir fry sauce Heat 1 tbsp of oil in a large nonstick pan over medium high heat. Once hot, add the tofu to the pan. Allow the tofu to cook for about 4 minutes or until lightly browned. Flip the cubes and cook an additional 4 minutes. Reduce the heat to medium and add the remaining 1 tbsp of oil and the vegeta- bles. Stir often to cook evenly. When the vegetables are almost cooked, add the stir fry sauce to the pan. Reduce heat to low and stir for 2 minutes. Serve over rice or noodles. Enjoy! Tip: Pressed for time? Use 1 (16-oz) package frozen stir-fry vegetables Nutritionals: Calories 190 Calories from Fat 90 Total Fat 10 g Saturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg Sodium 420 mg Total Carbohydrate 14 g Dietary Fiber 2 g Sugars 7 g Protein 10 g GARDEN TOFU SCRAMBLE Serves 7 •1 pkg Nasoya® Firm tofu, patted dry • 1 tbsp canola oil •1 clove garlic, minced •1 small white onion, chopped •1 tomato, diced • 6 button mushrooms, sliced • ½ cup carrots, grated • 1 tsp salt • ½ tsp turmeric •1 cup baby spinach Heat oil in a large nonstick pan over medium high heat. Once oil is hot, add the garlic and onion and sauté for about 5 minutes. Add the mushrooms and carrots and sauté for another 5 minutes. Add the tofu into the pan and crumble it into small pieces using a spatula. Sprinkle salt and turmeric evenly over the scramble. Turmeric not only adds to the flavor but it will also make the tofu look like eggs! Heat for about 5 minutes, stirring occasionally to blend well. Mix in the spinach and tomato and heat until spinach is just wilted, about 3 minutes. Remove from heat and enjoy! Nutritionals: Calories 90 Calories from Fat 40 Total Fat 4.5 g Saturated Fat 0 g Trans Fat 0 g Cholesterol 0 mg Sodium 370 mg Total Carbohydrate 5 g Dietary Fiber 1g Sugars 1 g Protein 6 g TOFU TACOS Serves 6 1 pkg Nasoya® Extra Firm tofu, patted dry 1 packet taco seasoning mix 1 tbsp canola oil 2 cloves garlic, minced 1 onion, chopped 1 green bell pepper, chopped 6 taco shells 2 cups shredded lettuce 1 tomato, chopped 1 cup shredded Cheddar cheese 4 cup salsa In a medium bowl, add taco seasoning mix. Crumble tofu into small bite-sized pieces and add seasoning, stirring until coated. Set aside. Heat oil in a large nonstick pan over medium high heat. Add the garlic, onion, and green pepper and cook for 7 minutes until soft, stirring occasionally. Add the tofu and cook an additional 5 minutes. Spoon the taco filling into warmed taco shell and top with lettuce, toma- toes, Cheddar cheese, and salsa. Nutritionals: Calories 270 Calories from Fat 150 Total Fat 16 g Saturated Fat 6 g Trans Fat 0 g Cholesterol 20 mg Sodium 510 mg Total Carbohydrate 16 g Dietary Fiber 3 g Sugars 3 g Protein 14 g DID YOU KNÓW? There are 20 common amino acids or building blocks - that make up protein in our bodies and in food. Eight to ten of these are considered essential, meaning our bodies can't make them. We only get them from food. The soybean con- tains the full complement of amino acids, making it unique among plant protein sources! BASIC TOFU STIR FRY Using your favorite Stir Fry sauce Serves 5 • 1 pkg Nasoya® Extra Firm tofu, patted dry and cut into 2" cubes •1 red pepper, chopped • 2 carrots, julienne • 2 cups broccoli, chopped • 2 mushrooms, sliced • 2 tbsp canola oil • 8-oz of your favorite stir fry sauce Heat 1 tbsp of oil in a large nonstick pan over medium high heat. Once hot, add the tofu to the pan. Allow the tofu to cook for about 4 minutes or until lightly browned. Flip the cubes and cook an additional 4 minutes. Reduce the heat to medium and add the remaining 1 tbsp of oil and the vegeta- bles. Stir often to cook evenly. When the vegetables are almost cooked, add the stir fry sauce to the pan. Reduce heat to low and stir for 2 minutes. Serve over rice or noodles. Enjoy! Tip: Pressed for time? Use 1 (16-oz) package frozen stir-fry vegetables Nutritionals: Calories 190 Calories from Fat 90 Total Fat 10 g Saturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg Sodium 420 mg Total Carbohydrate 14 g Dietary Fiber 2 g Sugars 7 g Protein 10 g GARDEN TOFU SCRAMBLE Serves 7 •1 pkg Nasoya® Firm tofu, patted dry • 1 tbsp canola oil •1 clove garlic, minced •1 small white onion, chopped •1 tomato, diced • 6 button mushrooms, sliced • ½ cup carrots, grated • 1 tsp salt • ½ tsp turmeric •1 cup baby spinach Heat oil in a large nonstick pan over medium high heat. Once oil is hot, add the garlic and onion and sauté for about 5 minutes. Add the mushrooms and carrots and sauté for another 5 minutes. Add the tofu into the pan and crumble it into small pieces using a spatula. Sprinkle salt and turmeric evenly over the scramble. Turmeric not only adds to the flavor but it will also make the tofu look like eggs! Heat for about 5 minutes, stirring occasionally to blend well. Mix in the spinach and tomato and heat until spinach is just wilted, about 3 minutes. Remove from heat and enjoy! Nutritionals: Calories 90 Calories from Fat 40 Total Fat 4.5 g Saturated Fat 0 g Trans Fat 0 g Cholesterol 0 mg Sodium 370 mg Total Carbohydrate 5 g Dietary Fiber 1g Sugars 1 g Protein 6 g TOFU TACOS Serves 6 1 pkg Nasoya® Extra Firm tofu, patted dry 1 packet taco seasoning mix 1 tbsp canola oil 2 cloves garlic, minced 1 onion, chopped 1 green bell pepper, chopped 6 taco shells 2 cups shredded lettuce 1 tomato, chopped 1 cup shredded Cheddar cheese 4 cup salsa In a medium bowl, add taco seasoning mix. Crumble tofu into small bite-sized pieces and add seasoning, stirring until coated. Set aside. Heat oil in a large nonstick pan over medium high heat. Add the garlic, onion, and green pepper and cook for 7 minutes until soft, stirring occasionally. Add the tofu and cook an additional 5 minutes. Spoon the taco filling into warmed taco shell and top with lettuce, toma- toes, Cheddar cheese, and salsa. Nutritionals: Calories 270 Calories from Fat 150 Total Fat 16 g Saturated Fat 6 g Trans Fat 0 g Cholesterol 20 mg Sodium 510 mg Total Carbohydrate 16 g Dietary Fiber 3 g Sugars 3 g Protein 14 g DID YOU KNÓW? There are 20 common amino acids or building blocks - that make up protein in our bodies and in food. Eight to ten of these are considered essential, meaning our bodies can't make them. We only get them from food. The soybean con- tains the full complement of amino acids, making it unique among plant protein sources! BASIC TOFU STIR FRY Using your favorite Stir Fry sauce Serves 5 • 1 pkg Nasoya® Extra Firm tofu, patted dry and cut into 2" cubes •1 red pepper, chopped • 2 carrots, julienne • 2 cups broccoli, chopped • 2 mushrooms, sliced • 2 tbsp canola oil • 8-oz of your favorite stir fry sauce Heat 1 tbsp of oil in a large nonstick pan over medium high heat. Once hot, add the tofu to the pan. Allow the tofu to cook for about 4 minutes or until lightly browned. Flip the cubes and cook an additional 4 minutes. Reduce the heat to medium and add the remaining 1 tbsp of oil and the vegeta- bles. Stir often to cook evenly. When the vegetables are almost cooked, add the stir fry sauce to the pan. Reduce heat to low and stir for 2 minutes. Serve over rice or noodles. Enjoy! Tip: Pressed for time? Use 1 (16-oz) package frozen stir-fry vegetables Nutritionals: Calories 190 Calories from Fat 90 Total Fat 10 g Saturated Fat 1 g Trans Fat 0 g Cholesterol 0 mg Sodium 420 mg Total Carbohydrate 14 g Dietary Fiber 2 g Sugars 7 g Protein 10 g GARDEN TOFU SCRAMBLE Serves 7 •1 pkg Nasoya® Firm tofu, patted dry • 1 tbsp canola oil •1 clove garlic, minced •1 small white onion, chopped •1 tomato, diced • 6 button mushrooms, sliced • ½ cup carrots, grated • 1 tsp salt • ½ tsp turmeric •1 cup baby spinach Heat oil in a large nonstick pan over medium high heat. Once oil is hot, add the garlic and onion and sauté for about 5 minutes. Add the mushrooms and carrots and sauté for another 5 minutes. Add the tofu into the pan and crumble it into small pieces using a spatula. Sprinkle salt and turmeric evenly over the scramble. Turmeric not only adds to the flavor but it will also make the tofu look like eggs! Heat for about 5 minutes, stirring occasionally to blend well. Mix in the spinach and tomato and heat until spinach is just wilted, about 3 minutes. Remove from heat and enjoy! Nutritionals: Calories 90 Calories from Fat 40 Total Fat 4.5 g Saturated Fat 0 g Trans Fat 0 g Cholesterol 0 mg Sodium 370 mg Total Carbohydrate 5 g Dietary Fiber 1g Sugars 1 g Protein 6 g TOFU TACOS Serves 6 1 pkg Nasoya® Extra Firm tofu, patted dry 1 packet taco seasoning mix 1 tbsp canola oil 2 cloves garlic, minced 1 onion, chopped 1 green bell pepper, chopped 6 taco shells 2 cups shredded lettuce 1 tomato, chopped 1 cup shredded Cheddar cheese 4 cup salsa In a medium bowl, add taco seasoning mix. Crumble tofu into small bite-sized pieces and add seasoning, stirring until coated. Set aside. Heat oil in a large nonstick pan over medium high heat. Add the garlic, onion, and green pepper and cook for 7 minutes until soft, stirring occasionally. Add the tofu and cook an additional 5 minutes. Spoon the taco filling into warmed taco shell and top with lettuce, toma- toes, Cheddar cheese, and salsa. Nutritionals: Calories 270 Calories from Fat 150 Total Fat 16 g Saturated Fat 6 g Trans Fat 0 g Cholesterol 20 mg Sodium 510 mg Total Carbohydrate 16 g Dietary Fiber 3 g Sugars 3 g Protein 14 g