Sunday, January 24, 2010
Tofu Salad With Wakame Seaweed and Shaved Bonito: A Meal That Won't Break My 1400 Calorie-A-Day Budget
Ohmyfackinggawd watching calorie intake is hard work!
According to a bunch of those health websites out there, I'm supposed to keep my calorie intake to about 1400 a day if I want to lose weight, and that's with three to five days of exercise a week.
1400 calories a day???
One medium apple is 95 calories, and one medium banana is 105 calories. Could I eat only 13-14 apples or bananas a day and be satisfied? Hell to the no.
Even three Altoid mints are 10 calories. You know how all those little breath mints add up over the course of a day!
This first week of my Biggest Loser challenge hasn't been an easy one. I've had to cut out or cut back on alot of foods that were, up until this point, staples in my diet. Over 200 calories and 15% of your daily recommended carb intake for one measly cup of plain rice or pasta? Ouch. I had to find ways to make salads and vegetables tasty, filling and somewhat nutritious, so of course I resorted to an old favorite of mine: tofu salad with wakame seaweed and shaved bonito.
After having been to numerous Japanese restaurants and loving the salads, whether it be Mishima's tofu salad, various sushi bars' sashimi salads, or even the gratis side salad that one usually gets with a bento, I created my own version that's exceptionally simple to make at home.
Using mixed greens, firm tofu, wakame seaweed, shaved bonito and some Japanese dressing, you get a delicious, filling meal that takes up an entire plate and that's only a little more than 200 calories. And not only does your body benefit from all the great vitamins in the greens, but it also gets protein from the tofu and calcium from both the tofu and wakame.
The best thing about a filling, 200 calorie meal is that leaves room for lots of other stuff like an ice cream craving later on in the day.
Tofu Salad With Wakame Seaweed and Shaved Bonito
1 tablespoon dried wakame seaweed*
3 cups mixed greens (any mixed lettuces will do--I like to add arugula for a peppery bite!)
2-3 tablespoons of your favorite Japanese dressing (I usually use a combo of JFC's Ginger Dressing and McCormick Sesame/Goma Dressing because they're tasty and MSG-free unlike many bottled Japanese salad dressings. Or you could make your own!)
1/4 block of firm tofu, cut into squares
1/2 cup dried shaved bonito*
-Soak wakame in hot water to rehydrate, drain & rinse in cold water.
-Toss salad dressing with greens and seaweed.
-Top with tofu slices and bonito and violà!
*Note: Wakame seaweed and shaved bonito are definitely available at Japanese markets such as Mitsuwa, Marukai or Nijiya. They're probably also available at other Asian markets or the Asian aisle of bougie Western markets, but I could be wrong.