In past years, doctors have warned breast cancer patients to avoid using soy. It was supposed to have the same cancer-promoting effects on the hormone-sensitive cancer as estrogen does. According to a recent news article though, studies have shown just the opposite – that increasing soy in your diet can actually help reduce the risk of breast cancer. Emily Moore, a registered dietician, has shared some simple tips on incorporating soy in your family’s diet to help prevent hormone-sensitive cancers (including breast and prostate cancers). They include:
-use soy milk in your cereal
-substitute soy flour for white flour when making cookies
-use textured soy protein or tofu in any recipe that calls for ground beef, chicken, or turkey
-snack on soy nuts
-use soynut butter in cookies and on sandwiches
-add tofu to casseroles and vegetable dishes
-use edamame beans in your favorite soup or stew
-substitute vegetable oil with soy oil
Here‘s a easy, 5-star recipe that the whole family’s sure to love! These lettuce wraps are similar to P.F. Chang’s, but it’s much healthier for you… using low-sodium soy sauce, tofu, extra-lean ground beef, and lots of vegetables. Enjoy!
LETTUCE CUPS WITH BEEF AND TOFU STUFFING
Prep Time: 30 min
Cook Time: 12 min
- 1 tablespoons bottled chili-garlic sauce
- 1 1/2 teaspoons toasted sesame oil
- 3 tablespoons low-sodium soy sauce
- 1/4 cup hoisin sauce
- 2 tablespoons rice vinegar
- 2 tablespoons sherry or Chinese cooking wine
- 8 ounces extra-firm tofu
- 2 teaspoons canola oil
- 2 tablespoons fresh minced ginger
- 4 scallions, greens trimmed and reserved, thinly sliced (about 1/3 cup each greens and whites – 3/4-ounce each)
- 1/2 pound lean ground beef (90 percent or leaner)
- 1/2 cup finely diced water chestnuts
- 1 large head Bibb lettuce, outer leaves discarded, leaves separated
- 1 red bell pepper, finely diced
- 1/4 cup chopped peanuts
In a bowl, whisk together chili-garlic sauce, sesame oil, soy sauce, hoisin sauce, vinegar and sherry.
Slice the tofu into 1/2-inch thick slabs and lay the slices on top of paper towels. Use more paper towels to firmly pat the tofu in order to remove as much water as possible. This should take about 2 minutes and use about 3 paper towels. Finely mince dried tofu and set aside.
Heat the oil in a wok or extra-large skillet over medium heat. Add the ginger and scallion whites and cook until scallion whites are translucent and ginger is fragrant, about 2 to 3 minutes. Add ground beef and tofu and cook, stirring, until beef is opaque and just cooked through, about 4 to 5 minutes. Add reserved sauce. Reduce heat to a simmer and cook, stirring, an additional 3 to 4 minutes. Add water chestnuts and stir to incorporate.
Fill each lettuce leaf with the filling. Serve garnished with scallion greens, red peppers and peanuts.
Serving size: 2/3 cup filling and 2 large, or 4 small, lettuce leaves
Calories 260; Total Fat 13 g; (Sat Fat 1.5 g, Mono Fat 5 g, Poly Fat 3.5 g) ; Protein 16 g; Carb 19 g; Fiber 5 g; Cholesterol 15 mg; Sodium 630 mg
Excellent source of: Protein, Vitamin A, Vitamin C, Folate, Vitamin K, Iron, Manganese
Good source of: Fiber, Niacin, Vitamin B6, Vitamin B12, Calcium, Iron, Magnesium, Potassium, Zinc
Healthy, Diabetic, High Fiber, Low Carbohydrate, Low Cholesterol, Dairy Free