Fried Tofu

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Fried Tofu and Veggie
Nutrition Facts
Fried Tofu and Veggie
Amount Per Serving
Calories 262 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 10g 50%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.01g
Sodium 458mg 19%
Potassium 44mg 1%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 18g 36%
Vitamin A 2%
Vitamin C 2%
Calcium 20%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
Category
Ingredients
Prep Time 2 Minutes
Cook Time 5 Minutes
Passive Time
Servings servings
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Nutrition Facts
Fried Tofu and Veggie
Amount Per Serving
Calories 262 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Saturated Fat 10g 50%
Polyunsaturated Fat 5g
Monounsaturated Fat 0.01g
Sodium 458mg 19%
Potassium 44mg 1%
Total Carbohydrates 14g 5%
Dietary Fiber 6g 24%
Sugars 2g
Protein 18g 36%
Vitamin A 2%
Vitamin C 2%
Calcium 20%
Iron 16%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
Pressing the Tofu
  1. Place the Tofu on a Layer of Paper Towels. Fold a length of paper towels or a dishcloth in half or quarters to increase the absorbency. Place the folded towels on the cutting board, then place the block of tofu on the paper towels. ​ Note: If the paper towels become too wet after absorbing the initial moisture, you may want to place the tofu on a second, fresh layer of paper towels.
  2. Place another layer of folded paper towels or a clean kitchen cloth top of the block of tofu. Place the bowl or another cutting board on top of the top layer of paper towels. Place the weight into the bowl or onto the cutting board. Your weight should be heavy enough to press down evenly across the top of the tofu, but not so heavy so as to cause the tofu block to crumble. A large can of food is a perfect weight. Other objects that might work include an iron frying pan, a heavy book, or a small exercise dumbbell weight.
  3. Let the tofu sit for at least 30 minutes. The weight will gradually and effectively squeeze the moisture out of the block of tofu, where it will be absorbed by the paper towels. If the paper towels become fully saturated, you may need to replace them with fresh paper towels and continue pressing until the paper towels stop absorbing moisture. You can now proceed to cut the tofu block into strips or cubes for use in your recipes.
Cooking the Tofu
  1. Slice the drained and pressed tofu into 1/2-inch cubes.
  2. In a small bowl, combine the tofu with the remaining ingredients, except the oil, and toss gently to coat the tofu well. Or, place all ingredients in a zip-lock bag or covered container and shake well.
  3. In a large skillet, heat the oil over medium heat and add the tofu. Cook for 4 to 6 minutes, turning occasionally, until golden brown and lightly crispy.

Tuna in Water (Canned)

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Tuna in Water (Canned)
Nutrition Facts
Tuna in Water (Canned)
Amount Per Serving
Calories 120
% Daily Value*
Cholesterol 90mg 30%
Sodium 380mg 16%
Protein 30g 60%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
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Product
Nutrition Facts
Tuna in Water (Canned)
Amount Per Serving
Calories 120
% Daily Value*
Cholesterol 90mg 30%
Sodium 380mg 16%
Protein 30g 60%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
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Worthington Foods Salami Slices

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Worthington Foods Salami Slices
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slices
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Servings
slices
Product
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Cheesy Egg Whites

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Cheesy Egg Whites
Nutrition Facts
Cheesy Egg Whites
Amount Per Serving
Calories 195 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 485mg 20%
Potassium 25mg 1%
Total Carbohydrates 11g 4%
Dietary Fiber 3g 12%
Sugars 3g
Protein 31g 62%
Calcium 5%
Iron 3%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 2 minutes
Cook Time 5 minutes
Passive Time
Servings serving
Category LP
Ingredients
Prep Time 2 minutes
Cook Time 5 minutes
Passive Time
Servings serving
Category LP
Ingredients
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Nutrition Facts
Cheesy Egg Whites
Amount Per Serving
Calories 195 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Sodium 485mg 20%
Potassium 25mg 1%
Total Carbohydrates 11g 4%
Dietary Fiber 3g 12%
Sugars 3g
Protein 31g 62%
Calcium 5%
Iron 3%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Cooked eggs in 0 calorie cooking spray until done. Top with cheese and allow to melt.

Fish Sticks

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Fish and Fruit
Nutrition Facts
Fish and Fruit
Amount Per Serving
Calories 80
% Daily Value*
Cholesterol 3mg 1%
Sodium 150mg 6%
Total Carbohydrates 5g 2%
Sugars 1g
Protein 2g 4%
Calcium 1%
* Percent Daily Values are based on a 2000 calorie diet.
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Passive Time
Servings Pieces
Category LP
Ingredients
Passive Time
Servings Pieces
Category LP
Ingredients
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Nutrition Facts
Fish and Fruit
Amount Per Serving
Calories 80
% Daily Value*
Cholesterol 3mg 1%
Sodium 150mg 6%
Total Carbohydrates 5g 2%
Sugars 1g
Protein 2g 4%
Calcium 1%
* Percent Daily Values are based on a 2000 calorie diet.

Chicken Breast

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Chicken Breast
Nutrition Facts
Chicken Breast
Amount Per Serving
Calories 167 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Monounsaturated Fat 2g
Cholesterol 99mg 33%
Sodium 273mg 11%
Protein 35g 70%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
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Servings
ounces
Product
Servings
ounces
Product
Nutrition Facts
Chicken Breast
Amount Per Serving
Calories 167 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 1g 5%
Monounsaturated Fat 2g
Cholesterol 99mg 33%
Sodium 273mg 11%
Protein 35g 70%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.
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Baked Tilapia & Broccoli

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Baked Tilapia & Broccoli
Nutrition Facts
Baked Tilapia & Broccoli
Amount Per Serving
Calories 180 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 40mg 13%
Sodium 743mg 31%
Potassium 303mg 9%
Total Carbohydrates 9g 3%
Dietary Fiber 6g 24%
Sugars 2g
Protein 23g 46%
Vitamin A 4%
Vitamin C 118%
Calcium 4%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
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Prep Time 10 minutes
Cook Time 30 minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
Prep Time 10 minutes
Cook Time 30 minutes
Passive Time
Servings servings
Category LP+FC
Ingredients
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Nutrition Facts
Baked Tilapia & Broccoli
Amount Per Serving
Calories 180 Calories from Fat 63
% Daily Value*
Total Fat 7g 11%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 40mg 13%
Sodium 743mg 31%
Potassium 303mg 9%
Total Carbohydrates 9g 3%
Dietary Fiber 6g 24%
Sugars 2g
Protein 23g 46%
Vitamin A 4%
Vitamin C 118%
Calcium 4%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
Instructions
  1. Preheat the oven to 375 degrees F.
  2. Grease a 9x13 inch baking dish with 0 calorie cooking spray.
  3. Place the tilapia fillets in the bottom of the baking dish and sprinkle with Old Bay seasoning.
  4. Top each one with a slice or two of lemon.
  5. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
  6. Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.
Recipe Notes

Modifications
Serve with a NC like baked potato or sweet potato 4-6 oz Women; 6-8 oz Men