Since starting my health program, I've learned to make several new dishes. Each day, I have a "lean and green" meal which contains:
5-7 oz lean protein
3 servings of non-starchy vegetables
≤ 2 servings of healthy fats (depending on your choice of lean protein)
≤ 3 condiments
Here is my favorite go-to meal, the Tofu Power-Up. This recipe is a variation on the Tofu Power Bowl. I like this meal because it is a pretty big serving size, easy to prepare, and doesn't have a lot of ingredients.
Version 1: Tofu, Eggplant, Bell Peppers, & Cauliflower Rice
Yields 1 serving
Prep time: 5 minutes
Cook Time: 20 minutes
Ingredients:
15 oz. Tofu (1 serving lean)
1.45 oz Eggplant (1 serving green)
2.63 oz Bell Peppers, any color (1 serving green)
3.17 oz Cauliflower Rice, from frozen (1 serving green)
1 T Soy Sauce (1 condiment)
2 t Vinegar (2 condiments)
Instructions:
Cut tofu, eggplant, and bell peppers into thin slices and sear tofu and eggplants on a nonstick pan. When both the tofu and eggplants are almost cooked, add bell peppers. Heat up frozen cauliflower rice in a microwave according to package instructions and set aside. Measure out soy sauce and vinegar and pour into pan. Stir until the liquid has evaporated. Turn off heat, add cauliflower rice, and serve.
Version 2: Tofu, Eggplant, & Bell Peppers
Yields 1 serving
Prep time: 5 minutes
Cook Time: 20 minutes
Ingredients:
15 oz. Tofu (1 serving lean)
2.18 oz Eggplant (1.5 servings green)
3.95 oz Bell Peppers, any color (1.5 servings green)
1 T Soy Sauce (1 condiment)
2 t Vinegar (2 condiments)
Instructions:
Instructions are the same as above. The only difference is this version has no cauliflower rice. The amount of eggplant and bell papers has been increased so that this meal still has the proper amount of greens.
Time Saver Tip:
Prepare several servings of tofu, eggplant, and bell papers ahead of time and refrigerate. When it is time to eat, just mix together in a pan, add sauce, heat up, and serve!
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