Steamed-Sautéed Broccoli Nutrition Solutions Presents Cooking Demonstration with Chef James Cline Tonight’s Items: Pan Seared Tofu Cauliflower Rice Steamed-Sautéed Broccoli Avocado

Nutrition Solutions Cooking Demo Tips: Nutrition Solutions Cooking Demo Tofu, also known as bean curd, is a food made by coagulating soy milk and then pressing the resulting curds into soft white blocks. Tofu has a low calorie count and relatively large amounts of protein. It is high in iron, and depending on the coagulants used in manufacturing, it can have higher calcium or magnesium content. Depending on the amount of water that is extracted from the tofu curds, fresh tofu can be divided into three main varieties. Soft or Silken Extra Firm Firm Pan Seared Tofu Ingredients: 1 pkg. Tofu, extra firm, Lg dice 1 tbls. Sesame Oil 1 tbls. Siracha Seasoning ¼ ea. Lime, juiced 1tsp Cornstarch Directions: Combine diced tofu, sriracha seasoning, lime juice, cornstarch and sesame oil in small bowl. Let Marinade for 15 min. Place tofu in a hot non-stick skillet. Stir about every minute until all ends are golden. Serving Size: 4 – 4oz Notes: ________________________________________________________________________________________________________________________ Nutrition Facts Serving Size: 4 oz Amount/Serving Total Fat 6.5 g Total Carb 6 g Calories: 187 Protein 12.8 g

Nutrition Solutions Cooking Demo Tips: Nutrition Solutions Cooking Demo Cut the cauliflower into large pieces. Transfer the cauliflower to a food processor. Pulse the cauliflower until completely broken down Riced Cauliflower is very versatile and can be used as a substitutions to other recipes There are four major groups of cauliflower: Italian, northern Europe Annuals, and biennials, Asian Cauliflower comes in four different colors: White, Orange, Green, and Purple Cauliflower (Riced) 1 ea. Cauliflower, head 1 tsp Garlic, minced ½ Cup Peas and Carrots, Diced 2 tbls reduced sodium soy sauce 1.5 tbls sesame oil 1 tbls freshly grated ginger 1/4 tsp white pepper Pinch Sesame seeds Tt Dried Green Onion Directions: Heat 1 tablespoon sesame oil in a large skillet over medium low heat. Add the carrots, peas, ginger and garlic and stir fry until fragrant, about 5 minutes. Add the cauliflower, and remaining sesame oil to the pan; stir fry quickly to cook the cauliflower to a soft (but not mushy) texture. Stir in the soy sauce, white pepper. Serve and garnish with green onions and sesame seeds. Yield: 6 – 1 cup servings Notes: ________________________________________________________________________________________________________________________ Nutrition Facts Serving: 1 cup Amount/Serving Total Fat 6g Total Carb 12g Calories: 65 Protein 2g

Nutrition Solutions Cooking Demo Tips: Nutrition Solutions Cooking Demo Steamed-Sautéed Broccoli Ingredients: 16 oz Broccoli, cut into bite size Directions: Clean and cut vegetables to desired size Bring water to a boil. Steam vegetables 4 minutes, or till veggies are just before al-dente. Cool and set aside. When ready for service, saute broccoli off in a non stick skillet in a little oil and seasonings. Servings: 4 – 4oz Notes: ________________________________________________________________________________________________________________________ Nutrition Facts Serving Size: 5-7 shrimp Amount/Serving Total Fat 6.8 g Total Carb 3.6 g Calories: 185 Protein 26.2 g

Nutrition Solutions Cooking Demo Tips: Nutrition Solutions Cooking Demo Avacado Ingredients: Directions: Yield: 4 servings Notes: ________________________________________________________________________________________________________________________ Nutrition Facts Amount/Serving Total Fat 21 g Total Carb 4.25g Calories: 266 Protein 1 g

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