Cleveland Cooks: Heart healthy cooking with UH Connor Whole Health

CLEVELAND, Ohio (WOIO) -We are teaming up this February with University Hospitals Harrington Heart and Vascular Institute and UH Connor Whole Health for Heart Health month content.

That includes heart healthy eating with Registered Dietician, Ryanne Lachman.

She shared her recipe for a Spicy Peanut Tofu Bowl.

Ingredients:

• 2 blocks of extra firm tofu

• 1/2 cup peanut butter

• 1-2 tablespoons cornstarch

• 1/3 cup low-sodium soy sauce

• 2 tablespoons olive oil, divided

• 2 tablespoons sesame oil (toasted or dark)

• 2 small (or 1 large) head of broccoli, cut into florets

• 2 tablespoons rice vinegar

• 2 tablespoons sambal oelek or chili paste (this is where the “spicy” comes in, so add to taste)

• 2 red bell peppers, cut into strips

• 1 1/2 cups uncooked brown rice

• 2 tablespoons honey

• 1-inch piece of fresh ginger, peeled

• 1 clove fresh garlic, peeled

• 1/ 4 cup water

Directions:

1. Cook the rice either on stovetop or rice cooker, according to

package instructions.

2. While rice cooks, wrap tofu block in a clean towel and place

a heavy book or pan on top for 10 minutes to press out any

remaining liquid. Pat dry. Cube tofu and toss (gently) with

the cornstarch until coated. Heat pan or wok over medium

heat. Once hot, add 1 Tablespoon of oil to pan and swirl to

coat. Spread coated tofu evenly cook undisturbed for 60-90

seconds then flip and continue cooking until lightly golden

on all sides. Remove from pan and set aside.

3.Add remaining oil to the warm pan. Add broccoli and cook

for 2-3 minutes before adding the pepper strips, cooking for

an additional 2-3 minutes until lightly browned. Remove

from heat and add tofu back to pan to keep warm.

4-Last, make the sauce by blending everything in a blender or

food processor.

5-Serve tofu and veggies with 3/ 4 cup cooked rice and a good

drizzle (~4Tbsp) of peanut sauce.

Servings: 6 Calories: 550, Protein 2ogm, Carbohydrates: 5ogm, Fiber 8gm, Fats 26gm, Sodium: 380mg