Green Curry Tofu with Vegetables - dummies

Green Curry Tofu with Vegetables

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

Serve this green curry over a bed of brown rice or quinoa. Unlike animal meats, tofu has a generous amount of calcium, 227 mg per 1/2 cup of firm tofu — almost as much calcium you would get from drinking a cup of milk! This makes tofu an excellent calcium source for the dairy-free diet. It’s also a good source of B vitamins and iron, and is naturally low in saturated fat, cholesterol, and sodium, providing heart-healthy benefits — all of this makes it an ideal food for a flat-belly diet.

Prep time: 10 minutes

Cook time: 1 hour

Yield: 4 servings

1 butternut squash

1 teaspoon olive oil

1/2 yellow onion, diced

1 red bell pepper, diced

1 cup shredded carrots

1/2 teaspoon cinnamon

2 tablespoons green curry paste

3 tablespoons low-sodium soy sauce

6 ounces extra-firm tofu, drained and cubed

One 13.5-ounce can light coconut milk

3 cups broccoli florets

1 cup low-sodium vegetable broth

  1. Preheat the oven to 400 degrees F. Cut the butternut squash lengthwise into two even sections, discarding the seeds.

  2. Place the squash on a lined baking sheet, and coat gently with cooking spray.

  3. Roast the squash in the oven for 45 minutes or until softened. Allow the squash to cool, and remove the skin by scooping the squash out with a spoon. Dice the squash.

  4. In a large Dutch oven or medium soup pot, heat the oil over medium-high heat.

  5. Sauté the onion, bell pepper, and carrots for 5 minutes.

  6. Stir in the cinnamon, green curry, soy sauce, and salt until combined.

  7. Toss in the tofu, coconut milk, broccoli, and vegetable broth. Gently mix, taking care not to break the tofu, and cook until heated through.

Per serving: Calories 212 (From Fat 80); Fat 9g (Saturated 5g); Cholesterol 0mg; Sodium 768mg; Carbohydrate 28g (Dietary Fiber 5g); Protein 10g.