Teriyaki Tofu Wraps
This wrap makes a wonderful summertime lunch. If you can’t find peppery arugula, substitute watercress or spinach.
1/4 cup (60 mL) cooking sherry
1/4 cup (60 mL) extra-virgin olive oil
1/4 cup (60 mL) low-sodium soy sauce
12 oz (350 g) extra-firm tofu, sliced into 1/2 in (1 cm) strips
4 large whole grain wraps
1 cup (250 mL) roasted red pepper, sliced
3 1/2 oz (100 g) soft goat cheese
1 1/2 oz (45 g) arugula
Freshly ground black pepper
For marinade, combine sherry, oil, and soy sauce in large container.
Place tofu in marinade and refrigerate for at least 3 hours.
Divide tofu strips evenly among wraps and top with roasted red pepper, goat cheese, arugula, and black pepper. Roll tightly and slice in half.
Serves 4.
Each serving contains: 435 calories; 17 g protein; 25 g total fat (7 g sat. fat, 0 g trans fat); 34 g carbohydrates; 4 g fibre; 1,075 mg sodium
source: "The Joy of (not) Cooking", alive #334, August 2010
Teriyaki Tofu Wraps
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Smoky Lentil Sloppy Joe Stuffed Peppers
This hearty version of traditional sloppy joes has a tidy helping of sleep-aiding dietary fibre, thanks to its payload of smoky lentils. Swapping out the doughy bun for sweet bell pepper ups the nutritional ante and visual appeal. It’s also superb as leftovers. Smoke and fire Chipotle peppers are ripened red jalapeno chiles that have been smoked and dried. In stores, they’re typically sold in a rich, smoky flavoured adobo sauce. They add fiery, complex flavour to sauces used for pasta dishes, tacos, and any version of sloppy joes.
Yogurt Bowl with Tart Cherry Compote
If you’re hungry for a nighttime snack, then spoon up this creamy, sweet-tart yogurt bowl to help promote some sweet dreams. It’s also a great breakfast option with a little granola tossed on top. The cherry compote can be made up to 5 days in advance. Less is more Many people would be surprised by the amount of added sugar that can be found in flavoured yogurts, including vanilla. A healthier option is to select products that are labelled “plain” and then let natural sweetness come from fruit toppings.
Turkey Tarragon Stew
For many of us, turkey is a comfort food that recalls happy memories. This stew is one that is comforting both to make and to eat. Simmered slowly over a few hours, turkey drumsticks deliver rich flavour as well as a huge punch of protein. Tarragon gives it a fresh, bright pop of flavour that balances the earthy richness of the stew. Turkey contains high levels of B vitamins and selenium, as well as tryptophan, which has been explored in recent research for its role in the formation of the mood regulator serotonin. Leftover turkey You can also make this dish with leftover cooked turkey. Simply start the recipe by browning the leek and onion and adding stock, carrots, and parsnips. When the vegetables are tender, add cooked turkey and continue with the recipe [object Object]