Did you know we need about .4 grams of protein daily per pound of body weight? If you weigh 150 pounds, you should consume 60 grams of protein per day.
For vegetarians, this means we have to get creative, unless we want all of our meals to be "Veggie Burgers" found in the local grocer's freezer or eat a lot of beans and Greek yogurt.
Tofu, also known as "bean curd," is a great food item for a low-fat, low-cholesterol, vegetarian diet. It is made with curdled soy milk with a coagulant and although it is bland in flavor, it easily absorbs the flavors of other foods or herbs and spices it is cooked with. Nutritionally*, .5 cup of tofu contains:
- 94 calories
- 6 g total fat
- 0 g cholesterol
- 9 mg Sodium
- 150 mg Potassium
- 2.3 g Total Carbohydrate
- 10 g Protein
- 43% Calcium
- 36% Iron
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Tofu Barbecue is a great and simple meal to make to replace Pulled Pork barbecue for you or your vegetarian friends.
Tofu, 12 oz Extra Firm, diced
1 cup Kraft Hickory Honey Smoked Barbecue Sauce
1/2 red onion, diced
1 large jalapeno, finely diced
2 tbsp for sauteeing
Saute onion and jalapeno in a medium-sized pan on medium heat until onion is soft. Add tofu, stir well, Cover, reduce heat to medium-low, and cook until heated through. Remove cover and mix barbecue sauce, stirring well. Let simmer on medium-low 20 minutes, or until the sauce has thickened and any excess water has evaporated. Serve with coleslaw and roll.