15-Minute Healthy Sauteed Asparagus and Tofu - Healthy Food Tip and Recipe

healthy food tip and recipe

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Add this quick-and-easy vegetarian meal to your Healthiest Way of Eating this week. Prepared by using our Healthy Sauté cooking method it has great flavor with a minimal number of ingredients and without any heated oils. Enjoy!
15-Minute Healthy Sautéed Asparagus and Tofu
Prep and Cook Time: 20 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 4 medium cloves garlic, chopped
• 1 TBS vegetable broth
• 2 TBS minced fresh ginger
• 3 cups thin asparagus, cut in 2-inch lengths
• 1 medium red bell pepper, thin julienne in 1-inch lengths
• 4 oz extra firm tofu, cut in 1/2-inch cubes
• 1 TBS tamari
• 2 TBS rice vinegar
• 1 tsp toasted sesame seeds
• salt and white pepper to taste

Directions:

1. Slice onions and chop garlic and let both sit for at least 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium high heat for about 2 minutes, stirring constantly.
3. Add garlic, ginger, asparagus, and peppers and continue to stir-fry for another 2 minute, stirring constantly.
4. Add tofu, soy sauce, and vinegar. Turn heat to low and cover for about 2 minutes, or until vegetables are tender, yet still crisp.
5. Season with salt and pepper and sprinkle with sesame seeds.

Serves 4 Printer Friendly Version of 15-Minute Healthy Sautéed Asparagus and Tofu
In-Depth Nutritional Profile for 15-Minute Healthy Sautéed Asparagus and Tofu
Healthy Food Tip

Is there a nutritional difference between blood oranges and "regular" orange-colored oranges?

Although both types of oranges are unique foods that can make outstanding contributions to a Healthiest Way of Eating, blood oranges contain higher levels of anthocyanins than conventional varieties. These anthocyanins are flavonoid pigments that provide blood oranges with their crimson color. Blood oranges may also contain vitamin C in more concentrated amounts than conventional oranges. These fruits — native to Italy and Spain — can typically provide between 150-200 milligrams of vitamin C per cup of juice. The amount of vitamin C in a cup of juice from "regular" oranges is typically between 75-125 milligrams.
For more information on this topic, please see:

• Oranges
• Vitamin C
• Flavonoids