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

3. Nutrition Solutions Cooking Demo
Tips:
Nutrition Solutions Cooking Demo
Tofu is a food made by coagulating soy milk and then pressing the resulting curds into white blocks
Tofu is low in calories and high in proteins. It is considered a very affordable nutrient-dense food.
Tempeh is a similar soy food, but has been fermented.
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
Firm
Extra Firm
Pan Seared Tofu
Ingredients:
*1 pkg. Tofu, extra firm, dice
1 tbs. Sesame Oil
1 tbs. 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
*Tempeh may also be used in place of tofu
Notes:
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Nutrition Facts
Serving Size: 4 oz
Amount/Serving
Total Fat 6.5 g
Total Carb 6 g
Calories: 187
Protein g

4. 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:
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Nutrition Facts
Serving: 1 cup
Amount/Serving
Total Fat 6g
Total Carb 12g
Calories: 65
Protein 2g

5. 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, sauté broccoli off in a non stick skillet using extra virgin olive oil spray.
Season to taste
Servings: 4 – 4oz
*optional for flavor and color
Notes:
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Nutrition Facts
Serving Size: 5-7 shrimp
Amount/Serving
Total Fat 6.8 g
Total Carb 3.6 g
Calories: 185
Protein g

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