Tofu

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

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tofu

Tofu

Tofu, also called soybean curd or bean curd, is made from curdled soymilk.

It’s dried and pressed in a process similar to making cheese.

Its bland, slightly nutty flavor makes it a versatile ingredient in main dishes and condiments.

It also packs a nutrient punch with 260 milligrams of calcium, 12 grams of protein, and 2 milligrams of iron in a 1/2 cup serving, and has less than 100 calories.

Recipe of the Day:  Braised Kale with Onions and Anchovies

Braising is a basic cooking technique that infuses deep, rich flavors into vegetables or meat in a short amount of time.

Greens like kale can simmer into a sumptuous pot of rich flavors with a few simple ingredients.

This dish is the perfect accompaniment for roasted or grilled chicken.

Makes 6 (2/3-cup) servings

Salt

1 pound kale (about 2 bunches), cleaned, ribs removed, and leaves cut crosswise into 1-inch slices

1 teaspoon olive oil

1/2 cup chopped yellow onion

4 oil-packed anchovies, finely chopped

1/2 cup fat-free, low-sodium chicken broth

2 teaspoons grated Parmigiano-Reggiano cheese

*Use as many organic ingredients as possible.

Bring a large pot of salted water to a boil.

Add the kale and cook for 5 minutes, or until almost tender.

Drain well.

In a large nonstick skillet, heat the oil over medium-low heat.

Stir in the onion and anchovies and cook for about 5 minutes, stirring occasionally, until the onion has softened.

Deglaze the pan with the broth, stirring up any browned bits from the bottom of the pan.

Reduce the heat to low and simmer for about 2 minutes.

Add the blanched kale and simmer, covered, for about 8 minutes, or until the kale is very tender.

If the kale is too dry, add a splash of broth and continue braising.

Transfer the kale to a warmed serving bowl, sprinkle with the cheese, and serve hot.

Per serving:  120 calories, 4 g total fat (1 g saturated), 25 mg cholesterol, 880 mg sodium, 9 g total carbohydrates (0 g sugars), 2 g fiber, 12 g protein.

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Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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