Low-Fat Asian Slaw With Tofu

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Fat can be a target of a lot of scorn, but it actually helps keep our bodies healthy and energized. The key to smart eating is knowing which fats are good, and which fats are bad. Need some inspiration? Kick-start a fat-conscious diet with this delicious low-fat Asian slaw with marinated tofu recipe by chef Therese De Grace.

By Therese De Grace

Low-Fat Asian Slaw with Marinated Tofu

Serves 4

1/2 cup PCBM Memories of Szechwan Spicy Peanut Satay Sauce
1/3 cup of water
1/3 cup of pure tamari
1 teaspoon of grated ginger
1 clove of minced garlic
1 teaspoon of minced ginger
1 firm mango
1/2 head red cabbage
4 carrots
2 ribs of celery
1 cup of bean sprouts
1 cup of snow peas
3 green onions
1 red pepper
1 cup of fresh peas or edamame (shells removed)
Cilantro Leaves-to taste
Juice of two limes and the zest of one
Juice of one orange
1 teaspoon of hot chili paste
1/2 teaspoon of garlic

  1. Whisk the following ingredients in a bowl:
    • 1/2 cup PCBM Memories of Szechwan Spicy Peanut Satay Sauce
    • 1/3 cup of water
    • 1/3 cup of pure tamari
    • 1 teaspoon of grated ginger
    • 1 clove of minced garlic
    • 1 teaspoon of minced ginger
  2. Submerge tofu in dressing, marinate for 24 hours. After the 24 hour period drain tofu reserving the liquid
  3. Slaw: The ingredients should all be cut into a fine julienne
  4. Dressing: Whisk all ingredients in a bowl with the remaining tofu marinade
  5. Tofu: cut PCBM extra firm low fat tofu into even 1x1 cubes and set aside. Toss slaw ingredients in a bowl with dressing. Arrange marinated tofu on top, garnish with black and white sesame seeds, fresh seedlings or sprouts.

Fat Facts

  • Consumption of bad fats can significantly increase your risk of developing cardiovascular disease
  • Consuming good fats can actually lower cholesterol and improve heart health
  • Bad fats come in two main categories: trans fats and saturated fats
  • Trans fats can occur naturally in some foods, but are mostly creating during food processing
  • Fried foods, packaged snack foods and commercial baked goods often contain trans fats
  • Saturated fats come mainly from animal sources like red meat and can also be found in cheese, butter and full fat dairy products
  • Monounsaturated and polyunsaturated fats lower cholesterol and improve heart health
  • Good fats can be found in nuts, seeds, tofu, olives, avocadoes and many types of oil
  • Good fat lowers cholesterol and is important for proper growth and development
  • Good fat is a major source of energy and aids your body in absorbing vitamins
  • Good fat helps you feel full and is an important element for digestion
  • Each gram of fat is 9 calories compared to protein or carbs which are 4 calories but consuming fat with a meal improves satiety and regulates blood sugar by slowing the absorption of carbohydrates.
  • The key is moderation

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