Monday, March 4, 2013

Tofu Manicotti for Dinner

I can't help myself.  When I hear the word "tofu" I cringe a bit, and not for the usual reasons that people cringe.  I cringe because most of it is genetically modified, and I'm not volunteering for lab rat duty.

However my favorite grocery store has come to my rescue!  Trader Joe's sells organic tofu, that means GMO free, at a very reasonable price.

I've made this recipe several times, and we all love eating it!  Mostly because it has cheese in it, other wise I'm not too big on tofu.

If you've never had it before it's like taking water and making it firm.  Tofu has very little flavor, and therefore takes on the flavor of whatever it's cooked with.  It's made from ground up soy beans, so anyone with a soy allergy should stay clear of it.

The other reason I'm not too big of a soy fan is that it reacts like a female hormone in the body.  If you do choose to eat soy I recommend not consuming it too often.

Nutrition wise, this is about as good as it gets.  It's loaded with meat free protein, omega 3, magnesium  iron, and all sorts of goodness.


Nutrients in
Tofu
4.00 oz-wt (113.40 grams)
Nutrient%Daily Value

tryptophan43.7%

calcium39.6%

manganese34.5%

iron33.7%

protein18.3%

omega-3 fats15%

selenium14.4%

copper11%

phosphorus11%

magnesium8.5%

Calories (86)4%

(source)

For this recipe I decided to mix it up a bit and go with large pasta shells.  I don't eat white flour, non-organic food too often, but once in a while isn't a big deal to me.

I used all of the shells in the box, which filled two 9 x 13 inch pans.  That equaled two meals for our family.  I didn't need to double any of the cheese or tofu portions, but I did use two jars of organic spaghetti sauce.  To save time (this time, I usually use these) I skipped the carrots and zucchini, and just used the chunky organic spaghetti sauce.

I used raw cheddar cheese to up the nutrients, but over all a not very organic meal, but a very tasty one.  To add a little flair I put a few dashes of dried parsley in the cheese mix, and on top of the shells, to add color to the dish.

Price wise I was able to make the meal that equals two meals for about $11.  That's only $5.50 per meal!  Add on an organic salad with toppings and dressing for around $1.75 more and you've a great meal for cheap!

To get the recipe click here for the recipe at Taste of Home.com.





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