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Plant-forward healthy cooking: Marinated tofu lettuce wraps for National Nutrition Month

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SALT LAKE CITY — March is National Nutrition Month, and a great time to learn about informed food choices and developing healthy eating – and cooking – habits.

One easy way to start: Try this plant-forward Marinated Tofu Lettuce Wraps recipe. It's satisfying, packed with flavor, and a delicious way to add more vegetables to your diet to improve your health.

"The marinated tofu is the plant-forward feature of this dish. But overall, this dish offers a myriad of plant-based ingredients including nuts, seeds, greens, herbs, veggies and fruits. The pickled vegetables push it over the top with a concentration of flavors and colors to create a meal that looks and tastes great," said Chef Christopher Delissio, of Intermountain Healthcare. "This recipe contains healthy and fresh ingredients, requires minimal cooking, and is easy to make."

Marinated Roasted Tofu

Ingredients:

    15  oz.     Firm Tofu, Drained

    2   tbsp.   Lime Juice

    1 ¼     tbsp.   Garlic, Chopped

    1 ¼     tbsp.   Fresh Ginger, Pureed

    1 ¼     tbsp.   Sesame Oil

    1   tbsp.   Black Pepper

    1 ¼     tsp.        Cilantro, Minced

    2 ½     oz.     Tamari Soy Sauce

Saigon Pickled Vegetables

Ingredients:

           1 ½  tbsp.   Granulated Sugar

    1   each    Cloves

    6   tbsp.   Rice Vinegar

    5   tbsp.   Water

    1   tsp.        Kosher Salt

    1 ¾     cup     Vegetable Blend Shred (broccoli, carrots, beets, turnips & radishes)

    ½   tsp.        Ginger, Pureed

    1   tsp.        Fresh Lime Zest

Ingredients:

           10 each         Butter Lettuce Leaves

            1 ¼  cup           Cucumber, Peeled, Julienne

    10  tbsp.   Mandarin Oranges, Drained

    5   tbsp.   Basil, Chopped

    2   tbsp.   Sesame Seeds 

    10  oz.     Sesame Dressing

    5   tbsp.   Peanuts, Chopped    

Preparations:

Marinated Roasted Tofu

  1. After draining the tofu well, place in a container and add marinade ingredients, marinate overnight.

  1. Preheat oven to 300F. Remove tofu and discard marinade. Pat tofu dry using a paper towel.

  1. Place tofu on a sheet pan, sprayed with non-stick pan spray; bake tofu for 18-20 minutes or until browned; dice.

Saigon Pickled Vegetables

  1. Combine the sugar, clove, vinegar, water, and salt in a pan; bring to a simmer. Remove from heat and cool, remove cloves.

  1. Toss the vegetables with ginger and lime zest.

  1. Pour the pickling liquid over the vegetables and toss again, let marinate for 1 hour.

Plate Assembly:

      Divide out evenly between 5 plates, place butter lettuce leaves, top with tofu, pickled vegetables, cucumber, oranges, basil, and sesame seeds.

      Drizzle with sesame dressing and garnish with chopped peanuts. 

For more information, visit IntermountainHealthcare.

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