Fried Tofu

Fried Tofu and Veggie

0 from 0 votes
Prep Time 2 mins
Cook Time 5 mins
Total Time 7 mins
Course Vegan, Vegetarian
Cuisine American, Vegetarian
Servings 3 servings
Calories 262 kcal

Ingredients
  

  • 1 Block (13.5 oz) Tofu firm or extra-firm
  • 3 TBSP Nutritional Yeast
  • 2 TBSP Carbquick Baking Mix
  • 2 tsp Garlic Powder
  • 1/2 tsp salt
  • 1/2 tsp Pepper
  • 2 TBSP MCT Oil

Instructions
 

Pressing the Tofu

  • 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.
  • 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.
  • 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

  • Slice the drained and pressed tofu into 1/2-inch cubes.
  • 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.
  • 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.

Nutrition

Calories: 262kcalCarbohydrates: 14gProtein: 18gFat: 17gSaturated Fat: 10gPolyunsaturated Fat: 5gMonounsaturated Fat: 0.01gSodium: 458mgPotassium: 44mgFiber: 6gSugar: 2gImpact Carbs: 8g
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Tuna in Water (Canned)

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Tuna in Water (Canned)

0 from 0 votes
Course Grocery_LP
Servings 1 servings
Calories 120 kcal

Ingredients
  

  • 1 Can Tuna packed in water

Nutrition

Calories: 120kcalProtein: 30gCholesterol: 90mgSodium: 380mg
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Worthington Foods Salami Slices

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Worthington Foods Salami Slices

0 from 0 votes
Course Grocery_LP
Servings 3 slices
Calories 100 kcal

Ingredients
  

  • 3 slices Worthington Foods Salami Slices

Nutrition

Serving: 57gCalories: 100kcalCarbohydrates: 5gProtein: 16gFat: 1.5gSodium: 420mgPotassium: 130mgFiber: 1gSugar: 1gCalcium: 42mgIron: 2mgImpact Carbs: 4g
Keyword Vegetarian
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Cheesy Egg Whites

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Cheesy Egg Whites

0 from 0 votes
Prep Time 2 mins
Cook Time 5 mins
Total Time 7 mins
Course Breakfast
Cuisine American
Servings 1 serving
Calories 195 kcal

Ingredients
  

  • 1 Cup egg whites Egg Beaters can be used
  • 1 Slice Ultra Thin Cheese
  • 1 slice Aunt Millie's 35 Calorie Bread

Instructions
 

  • Cooked eggs in 0 calorie cooking spray until done. Top with cheese and allow to melt.

Nutrition

Calories: 195kcalCarbohydrates: 11gProtein: 31gFat: 3gSodium: 485mgPotassium: 25mgFiber: 3gSugar: 3gImpact Carbs: 8g
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Fish Sticks

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Fish and Fruit

0 from 0 votes
Course Extra
Cuisine American
Servings 3 Pieces
Calories 80 kcal

Ingredients
  

  • 4 sticks Trans-Ocean Seafood Snackers Imitation Crab or equivalent imitation crab meat

Nutrition

Calories: 80kcalCarbohydrates: 5gProtein: 2gCholesterol: 3mgSodium: 150mgSugar: 1gImpact Carbs: 5g
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Chicken Breast

Chicken Breast

0 from 0 votes
Prep Time 2 mins
Cook Time 5 mins
Total Time 7 mins
Course Grocery_LP
Servings 4 ounces
Calories 167 kcal

Ingredients
  

  • 4 ounces Boneless Skinless Chicken Breast

Instructions
 

  • Cook chicken breast in MCT oil or 0 calorie cooking spray. In lifestyle mode, you may cook in Ghee Butter or Coconut Oil and still keep as a LP.

Nutrition

Calories: 167kcalProtein: 35gFat: 4gSaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 99mgSodium: 273mg
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Cottage Cheese Breakfast

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Baked Tilapia & Broccoli

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Baked Tilapia & Broccoli

4 from 1 vote
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Main Dish
Cuisine American
Servings 1 servings
Calories 180 kcal

Ingredients
  

  • 1.5 4 oz tilapia fillet
  • to taste Old Bay seasoning
  • 1 sliced lemon
  • 1 16 oz package frozen cauliflower with broccoli and carrots (or red pepper)

Instructions
 

  • Preheat the oven to 375 degrees F.
  • Grease a 9x13 inch baking dish with 0 calorie cooking spray.
  • Place the tilapia fillets in the bottom of the baking dish and sprinkle with Old Bay seasoning.
  • Top each one with a slice or two of lemon.
  • Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
  • 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.

Notes

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

Nutrition

Calories: 180kcalCarbohydrates: 9gProtein: 23gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 40mgSodium: 743mgPotassium: 303mgFiber: 6gSugar: 2gImpact Carbs: 3g
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