Roasted Tofu and Eggplant Medley for Your Flat-Belly Diet - dummies

Roasted Tofu and Eggplant Medley for Your Flat-Belly Diet

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

This flat-belly recipe for Roasted Tofu and Eggplant Medley is inspired by the flavors of Southeast Asia, with aromatic basil, cinnamon, and coriander. Soy sauce makes it savory, while feta cheese adds an unexpected dimension of flavor.

Prep time: 10 minutes

Cook time: 35 minutes

Yield: 4 servings

1 small Japanese eggplant

12 ounces super-firm sprouted tofu, well drained

2 tablespoons low-sodium soy sauce

1/4 teaspoon cinnamon

1/8 teaspoon coriander

2 cups baby spinach, chopped

1/4 cup fresh basil, chopped

1/2 cup reduced-fat feta cheese

  1. Preheat the oven to 450 degrees F; and line a rimmed baking sheet with parchment paper.

  2. Cut the eggplant and tofu into uniform bite-size dice.

  3. In a medium bowl, marinate the tofu in the soy sauce, cinnamon, and coriander.

  4. Place the tofu and eggplant on the baking sheet, in a single layer. Bake for 25 minutes. Turn off the oven, and allow to rest in the oven for an additional 10 minutes to continue dehydrating.

  5. In a large bowl, combine the eggplant, tofu, spinach, basil, and feta cheese.

Per serving: Calories 148 (From Fat 66); Fat 7g (Saturated 2g); Cholesterol 8mg; Sodium 498mg; Carbohydrate 11g (Dietary Fiber 5g); Protein 14g.

Don’t be afraid to try tofu if you’ve never had it. Tofu is a great vegetarian protein with high nutritional value. It doesn’t have much flavor on its own; instead — it takes on the flavors you add to it. So, what’s the difference between tofu and sprouted tofu? Tofu is made from whole soybeans and is lower in calories and fat, but also lower in protein. Sprouted tofu is made from sprouted soybeans, which tend to be more nutritious and easier to digest; it also contains more calcium, iron, and protein than regular tofu does.