High-Protein and Healthy Summer Recipes

Thursday Jun 28, 2012

Swimsuit season has arrived. To help everyone stay in "shape" this summer, here are two delicious lower-calorie, high protein recipes made with tofu that are great tasting - and healthy, too.

Soft tofu, which has a creamy and velvety texture, replaces the traditional sour cream or mayonnaise. To make a great entrée, try using Grilled Super Firm tofu, slathered with hummus, scallions and other veggies, all wrapped in a whole wheat tortilla.

House Foods America, the premium tofu purveyor and specialist since 1983, makes premium tofu in various firmness ranges - from soft to extra firm - and serves as a highly adaptable ingredient that is low-calorie, cholesterol-free, and nutrient packed.

Similarly, Tofu Shirataki noodles are a healthy pasta alternative, which are made from blending the root of the Konnyaku, a member of the yam family, and tofu.

These are ideal summer appetizers or entrées that will keep your swimsuit fitting well.

House Foods' Tofu Hummus Wrap

Makes 4 servings

1 package (10 oz.) House Tofu Super Firm Grilled or Garlic & Pepper, drained and diced

8 tablespoons hummus

4 large whole-wheat or flour tortillas

1 large tomato, diced

2 cups lettuce, shredded

1 large avocado, sliced

1 cup red cabbage, shredded (optional)

4 tablespoons scallions, minced

Balsamic vinegar (optional)

Salt and pepper to taste

Spread 2 Tbsp. of hummus on each tortilla. Sprinkle Tofu, tomato, lettuce, avocado, red cabbage, and scallion onto the tortilla. Season with Balsamic vinegar and salt, pepper to taste.

Roll up the tortilla (burrito style) and cut into 2 pieces.


House Foods’ Spinach Dip

Prep time: 10 min.
Servings: makes 2-3 cups of dip

½ House Foods Premium Tofu Soft or Organic Tofu Soft, drained
½ brick frozen spinach, defrosted and drained
1/3 cup sour cream light
½ tsp. garlic salt
½ tsp. salt
2 tbsp. lemon juice
¼ yellow onion
3 tbsp. reduced-fat parmesan
Pepper to taste

Place half of your block of tofu in the blender.
(You can store the remaining tofu in a plastic container in the refrigerator for about 2-3 days.  Immerse the tofu in water to keep it moist and change water daily as long as you store it.)
Defrost spinach in microwave and wring out excess water.
Add additional ingredients and blend.


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