With the lazy days of summer vacation upon us, I got a bit side-tracked last week from my usual Friday post by gusty lake breezes, plentiful sunshine and blazing evening fire pits.  So I am adding one today – a simple summer pasta dish that you can bring to backyard barbeques or enjoy at home with family and friends.  This post is sponsored by Dreamfields Pasta, however, all recipes and opinions are my own…:)  This pasta is not only tasty and versatile, but it’s packed with fiber and protein!

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I am combining whispy angel hair pasta with baked tofu (aka soybean curd), a plant protein that contains no saturated fat or cholesterol, plus calcium – if made with calcium sulfate.  Tofu, also contains phyto (plant) based compounds known as isoflavones, which are a plant-based estrogens.

The latest research reveals that moderate amounts of soyfoods like tofu (1/2 cup), edamame (1/2 cup) and soymilk (1 cup) daily or up to 3 servings a day is fine and may even benefit your health.  *The key is moderation.  (Be sure to check with your health care provider, if you have a family history or personal history of breast cancer before starting a regular soy-based eating regimen.)  Obviously, I recommend consulting a registered dietitian nutritionist in your area to assess your overall diet, too.

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I give this dish an Asian flair with soy sauce, freshly squeezed lemon juice,  rice wine vinegar, agave nectar or honey, sesame oil, plus a bit of Sriracha (spicy chili pepper sauce) and vegetable oil.  Then, I top it with green onions (scallions) + cilantro + peanuts for added flavor.

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Asian Angel Hair with Baked Tofu

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Makes 6 servings

Ingredients

1 box Dreamfields Angel Hair

¼ cup low-sodium soy sauce

1 large lemon, freshly squeezed

2 Tablespoons, rice wine vinegar

1 Tablespoon agave nectar

1 teaspoon sriracha

¼ cup vegetable oil

1 Tablespoon sesame oil

14-ounces drained extra-firm tofu, cubed

2 scallions, sliced

2 Tablespoon raw peanuts, chopped (optional)

5 sprigs of cilantro, chopped (optional)

Directions 

  1. Preheat oven to 400°F.
  2. Cook pasta according to package directions. Place pasta in large bowl; set aside.
  3. Meanwhile, place soy sauce, lemon juice, vinegar, agave nectar, sriracha, vegetable and sesame oil in small bowl; whisk to combine.  Add tofu and scallions to soy sauce mixture; stir to mix well.
  4. Place tofu mixture in 2-quart baking dish; bake 20 minutes. Toss; continue baking 10 minutes.
  5. Add tofu mixture to pasta; toss to combine.  Garnish with peanuts and cilantro, if desired.  Serve immediately.

Nutrition information (1/6 of recipe): 370 calories; 14 g protein; 51 g carbohydrates; 14 g total fat; 2 g saturated fat; 0 mg cholesterol; 170 mg sodium; 6 g total dietary fiber

Enjoy eating simply,

-Vicki

Thanks for checking out my lifestyle tips and recipes today!

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