Healthy Vegetarian Meals at Eating Vegetarian

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Healthy Vegetarian Meals

Feature Article - Low Carbs, No Meat: What's A Vegetarian To Do?

The low-carb, high-protein diet craze seems to have left vegetarians holding the short end of the celery stick.

The challenge for vegetarian seeking to shed a few pounds a la Atkins diet or other low-carb regimens is to find meatless sources of protein, writes Celia Brooks Brown in her cookbook.

Eggs are obvious stand-ins, says the U.K. based cookbook author, but buy organic and limit consumption if cholesterol is a concern.

She offers such recipes as kerala-style eggs (scrambled eggs with tomato and spices) and egg foo yung (Chinese omelet with veggies and bean sprouts), which require a little savvy.

Also featured in a lot of her recipes is tofu. "Nature's gift to vegetarians," the rather tasteless soybean by-product just needs "a little loving attention to give it life," she notes.

In other words, infuse it with flavor or spice it up to the hilt as she does in Chinese-spice tofu and mesclun salad and Thai hot and sour salad with crispy tofu.

Here, the tofu is braised in a sauce and roasted with broccoli.

Teriyaki Tofu With Roasted Broccoli

1/2 cup dark soy sauce
1 cup dry sherry
1/2-inch piece of fresh ginger, finely grated
7 ounces/200g firm tofu, patted dry and cut into two triangles
4 teaspoons peanut or sunflower oil
1-3/4 cups broccoli florets
Cucumber slices, to serve (optional)

Preheat oven to 400 degrees F. (200C.) Place the soy sauce, sherry and ginger in a small skillet and bring to a boil. Add the tofu and simmer for five minutes, then turn the tofu over and simmer for a further five minutes. Carefully lift tofu from the hot sauce and place in a lightly oiled ovenproof dish. Reserve the sauce. Brush the sides and top of the tofu with 2 teaspoons oil.

Place the broccoli in a bowl and toss with remaining oil. Arrange the broccoli around the tofu. Pour the reserved sauce over the broccoli and tofu. Roast for 25 minutes, until broccoli is cooked and slightly crisp. Serve hot with cucumber slices, if you like. Makes 2 servings.

Per Serving: Calories 255, Protein 11g, Fat 14g, Carbohydrates 10g, Fiber 3g, Sodium 3,090mg (Use low-sodium soy sauce and the sodium content will drop in mg.)

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