Recipe - Greek Style Tofu with Crispy Roasted Potatoes

Greek Style Tofu with Tomatoes and Green Beans
Makes 4 servings
Preparation time: 10 minutes
Cook time: 15 minutes

Nutrition goldmine: Tofu is a great source of protein and calcium. Soy foods may help reduce LDL cholesterol.
  • 1 lb. tofu, extra-firm or firm
  • 1 lg. onion, chopped
  • 1 14-oz can diced tomatoes
  • 1½  lbs. green beans, trimmed
  • 1 Tbsp. olive oil
  • 2 tsp. oregano
  • 1 clove garlic, minced
  • ½ tsp. salt (optional)
  • 1 lemon  black pepper to taste
  • 2 Tbsp. crumbled Feta cheese per serving for garnish (optional) 
  1. Cube tofu into strips or bite-sized cubes. 
  2. Spray nonstick pan with cooking oil spray. Add olive oil. Sauté onion and garlic until translucent. Add tomatoes, green beans, oregano, salt, pepper to taste, and enough water to make a sauce (about 2/3 cup), cover, and simmer 15 minutes, until green beans are tender. 
  3. Add tofu and simmer gently for another 5 minutes. Squeeze lemon juice to taste,sprinkle with feta cheese, and serve.
Per 1 cup serving: 216 calories, 13 gm protein, 27 gm carbohydrate, 8 gm fat, 1 gm sat fat, 4 gm mono,0 mg cholesterol, 9 gm fiber, 475 mg sodium (185 mg sodium without salt)

The seasoned cook knows for firmer texture, press tofu before cubing. Set block of tofu between layers of paper towels and place a weighted plate on top. Let rest for 30 minutes to remove water from tofu.

Crispy Roasted Potatoes
Makes 4 servings
Preparation time: 10 minutes
Cook time: 30 minutes

Nutrition goldmine: Baking, rather than boiling, potatoes holds in the nutrients. A medium potato has twice the potassium as a banana and is a good source of vitamin C, an antioxidant that helps preventheart disease.
  • 6 medium red potatoes, unpeeled, quartered or cut into large cubes
  • 1 Tbsp. olive oil
  • 2 tsp. oregano
  • ½ tsp. salt (optional)
  • 2 Tbsp. lemon juice
  • 1 tsp. black pepper to taste
  1. Preheat oven to 425º. 
  2. Spray shallow baking pan with cooking oil spray. 
  3. In a bowl, mix olive oil with lemon juice, salt, thyme, and pepper and toss well with potatoes. Spread on baking pan. 
  4. Bake for about 30-40 minutes, until well-browned, stirring occasionally. Remove fromoven and serve.
Per 1 cup serving: 104 calories, 2 gm protein, 17 gm carbohydrate, 4 gm fat, 1 gm sat fat, 4 gm mono fat, 2gm fiber, 151 mg sodium (6 mg without salt)

The seasoned cook uses fresh ground pepper for a zestier taste. For a more interestingplate, use a variety of colorful potatoes.