Healthy Recipes: Delicious Protein-Packed Lettuce Cups

Tofu Lettuce Cups

Not in the mood for tofu? Try ¾ lb. chopped shrimp or chicken.


Total time to prepare: 20 minutes

14 oz. extra-firm tofu, drained
1 Tbs. canola oil
2 scallions, sliced
1 cup edamame
1 Tbs. reduced-sodium soy sauce
1 Tbs. balsamic vinegar
2 Tbs. hoisin sauce
¼ cup basil leaves
¼ cup cilantro leaves
1 cup shredded carrot or radish
¼ cup unsalted roasted peanuts, chopped
butter or leaf lettuce leaves

• Cut the tofu into ¼-inch cubes and blot with a paper towel. Heat the oil in a large, non-stick pan over medium heat. Sauté the tofu until golden brown on at least two sides, 2 minutes per side.
• Toss in the scallions and edamame and sauté for another minute. Remove from the pan and set aside.
• Whisk the soy sauce, vinegar, and hoisin sauce into the pan. Simmer until the sauce is sticky, about 1 minute.
• Put some herbs and a bit of tofu mixture on a lettuce leaf and top with some carrot, peanuts, and a drizzle of sauce.

Serves 2.

Nutrition Information:
Per Serving—
Calories: 480
Sodium: 580 mg
Total Fat: 30 g
Saturated Fat: 4 g
Carbohydrates: 26 g
Protein: 34 g
Fiber: 8 g

Tofu Lettuce Cups

5 Replies to “Healthy Recipes: Delicious Protein-Packed Lettuce Cups”

  1. Kate, I am really confused and perhaps a bit shocked: How can a nutritionist possibly include the artificial processed oil Canola in any recipe when the facts are known of how harmful this oil is to our health?!?
    “It isn’t found anywhere in nature..
    It happens to be a great insect repellent. You’ll also find it in synthetic rubbers, ink, even soap.
    2/3 of the fat in rapeseed oil is “erucic acid,” a dangerous toxin that can cause deadly heart lesions..
    “It is processed by high temperature pressing in metal vats; blasting with chemical solvents to remove the oil; bleaching; soaking in acid; and “deodorizing,” since some of the omega-3 in the oil goes rancid and creates a foul odor.
    Traces of these chemicals remain in the oil, particularly hexane. Hexane’s a component of gasoline, used to make shoes, leather products—even roofing! Its toxic effects on the body are well known. It causes nerve damage, and the gas emissions from industrial hexane can cause cancer. In fact, the EPA (Environmental Protection Agency) issued regulations on commercial hexane use in 2001 because of the serious cancer risks.”
    How about a repost of your recipe substituting a healthful oil for Canola?

    The above is extracted from this article by Dr. Al Sears:
    POWER FOR HEALTH LIVING – Are You Cooking with Motor Oil?

    But he is not the only doctor to clarify why we should never allow Canola oil into our kitchen.

    1. From the Nutrition Action Healthletter: We are aware that frightening information about canola oil has been circulating since about 2000. We believe canola oil to be perfectly safe and have not seen any good research providing evidence otherwise.

      Briefly, we can tell you that canola is an oilseed crop developed from traditional rapeseed during the 1970’s and is bred to have greatly reduced levels of erucic acid and glucosinolates. At these low levels, there are no known adverse health effects. The maximum allowable amount of erucic acid in canola oil is 2%, but the Canadian canola crop has been running at or below 0.5% erucic acid.

      Canola oil is about 60% monounsaturated fat, second only to olive oil at about 75%. Researchers think monounsaturated fat may be one of the reasons why populations eating large amounts of olive oil have lower rates of heart disease.

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