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Free Healthy Recipe - Tofu and Cabbage Wraps

Dairy free, Low carbohydrate, Low sugar

Copyright John Paul Urizar

"I was scared at the mention of tofu" was the comment from one of my tasting testers the other day when she tried this dish. Not being a fan of tofu she tentatively helped herself to a miniscule serve before diving in for more.

Tofu boiled, minced and dressed with flavour is a master disguise. You'd be forgiven for believing you were eating minced chicken. This dish is similar to san choy bow but with steamed cabbage in place of iceberg lettuce infinitely better for you.

350 grams firm tofu
300 grams mushrooms, finely chopped
1 red chilli finely chopped
½ lemon juiced
4 shallots thinly sliced
2 tbsp pine nuts
3 coriander roots finely chopped
¼ bunch coriander
1 tbsp olive oil

Cut the tofu into cubes and place in a pan with water. Bring to the boil until the tofu rises to the surface of the water. Drain the water and add the tofu to a food processor. Mince the tofu into small pieces. In a small pan dry roast the pine nuts until golden taking care not to burn them. Remove from the heat and set aside.

Heat wok over a high heat until hot before adding the oil, mushrooms chilli and crushed coriander root. Stir-fry for 4 minutes.
Add the minced tofu and stir-fry for a further 2 minutes.
Add the shoyu and most of the shallots (reserving some for decoration).
Stir through the lemon, pine nuts and coriander leaves.
Carefully separate the cabbage leaves trying to keep them whole. Steam the leaves in a bamboo steamer for 5 minutes.
Fill each cabbage leaf with the soy mixture - top with chopped shallots and if desired extra soy for seasoning.

Health Note: Cabbage is part of the cruciferous family of vegetables. It contains numerous antioxidants and is believed to be particularly beneficial to protect against cancer of the colon.

Makes 6 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 15 mins
Ready in: 35 mins

Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 658 kj
Calories 157 kcal
Fat 9.6 g
Saturated Fat 1.1 g
Total Carbohydrate 6.3 g
Total Protein 10.7 g
Fibre 5.7 g