If your family is not tempted by tofu, win them round with this Chinese-style dish. The tofu is glazed with ginger and soy, and served on a bed of garlicky noodles and crisp vegetables tossed with plum sauce. Although the method may look long, the dish is incredibly quick to make and there's very little washing up!
Chicken and green vegetable stir-fry Use 4 skinless chicken breast fillets (about 140 g each). Spread the skinned side with the soy and ginger glaze, then grill for 6 minutes on each side. Meanwhile, make the stir-fry, substituting zucchini for the carrots and a green capsicum in place of the red; omit the noodles. Turn the chicken glazed side uppermost and sprinkle with 2 tsp sesame seeds. Grill for 2 minutes or until lightly browned. Serve on the vegetables with rice.
Tofu is high in protein but low in saturated fat. It is also rich in iron and B vitamins and is a useful source of calcium. As the fibre from the soya bean is removed during processing, tofu is very easy to digest.
GI estimate low.