Black Pepper Tofu (Pre-Op)

  • Time: 25 minutes if using cooked rice
  • Servings: 3
  • Stage: Pre-Op

INGREDIENTS:

  • Tofu, unflavored - 13 oz (360 grams)
  • Sesame oil - 1/2 tbsp (7 grams)
  • Broccoli, raw - 3 cups (300 grams)
  • Peas - 1 1/2 cup (201 grams)
  • Scallions - 1 stalk (15 grams)

INGREDIENTS FOR SAUCE:

  • Soy sauce, low sodium - 4 tbsp (60 grams)
  • Agave syrup - 1 tbsp (21 grams)
  • Rice vinegar - 2 tbsp (30 grams)
  • Water - 2 tbsp (30 grams)
  • Black pepper, ground - 3/4 tsp
  • Red chili flakes - 1/4 tsp (optional)(omit if intolerant to spicy food)
  • Garlic clove - 3 medium (12 grams or 3 tsp minced garlic)
  • Ginger root - 1 tbsp (9 grams)
  • Cornstarch or all-purpose flour - 1 tsp (3 grams)

INSTRUCTIONS:

  1. Add all the sauce ingredients to a small-sized bowl and whisk until the flour completely dissolves. Set aside.
  2. Chop the tofu block into small cubes. Finely chop or mince the garlic and ginger.
  3. Place a large pan over medium heat. Once hot, add the sesame oil and the tofu. Coat the tofu with the oil and cook evenly on all sides for a total of 10-12 minutes.
  4. Add the sauce to the pan. Mix gently to coat the tofu with it. Let stand for 1 minute and then remove from heat.
  5. Unfreeze the peas in the microwave or by boiling them in a pot with a bit of water. Lightly steam the broccoli. Garnish with chopped scallions (optional). Enjoy!

*Note: Mild spicy (skip the red chili flakes to reduce the heat). Divide equally by the listed number of ingredients. Stays fresh in the refrigerator for 3-4 days.

NUTRITION FACTS per serving:

  • Calories 310
  • Protein 25 grams
  • Carbs 27 grams
  • Fat 12 grams
  • Fiber 8 grams
  • Sugar 10 grams
  • Iron 30% DV
  • Calcium 26% DV
  • Sodium 37% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Tofu makes a great substitute for animal-based protein. Please note that this recipe if for future gastric sleeve patients that need to lose weight before their surgery. Do not follow this recipe if you already had your surgery.

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.