Lunch: Marinated Tofu with Sticky Rice and Asparagus Recipe | Myrecipes

This recipe includes superfoods such as:

Asparagus

Health benefits of Marinated Tofu with Sticky Rice and Asparagus Recipe | Myrecipes

Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet.

Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. This is particularly beneficial for women with PCOS, as they often experience insulin resistance, leading to elevated blood sugar levels and potentially contributing to weight gain and metabolic complications. By improving insulin sensitivity, asparagus can help manage these symptoms more effectively.

Furthermore, asparagus is a great source of dietary fiber, which plays a key role in maintaining a healthy digestive system. Fiber helps regulate blood sugar levels by slowing the absorption of sugar, offering another layer of support for insulin resistance. Additionally, the high fiber content in asparagus can aid in weight management, an important aspect for those with PCOS, as maintaining a healthy weight can help reduce the severity of the condition's symptoms.

Asparagus also contains a unique compound called inulin, a prebiotic that promotes digestive health by supporting the growth of beneficial gut bacteria. A healthy gut microbiome is crucial for overall health and can have a positive impact on the management of PCOS by improving digestion, nutrient absorption, and possibly even hormonal balance.

Incorporating asparagus into the diet can be both easy and delicious. It can be grilled, roasted, steamed, or added to salads, omelets, and stir-fries. Its versatility and nutritional profile make asparagus an invaluable superfood for those looking to manage PCOS symptoms through a healthy and balanced diet. By contributing to better insulin sensitivity, weight management, and digestive health, asparagus offers a natural way to support the body in dealing with the challenges of PCOS.

Ingredients

2 (16-ounce) packages firm tofu, drained
1/2 cup hoisin sauce
1/3 cup sake (rice wine)
3 tablespoons low-sodium soy sauce
3 tablespoons tomato paste
2 tablespoons water
2 teaspoons brown sugar
3 garlic cloves, minced
1 tablespoon roasted peanut or vegetable oil, divided
1 pound asparagus spears (about 24)
3 cups hot cooked sticky rice

Instructions

Cut each block of tofu crosswise into 6 slices. Arrange tofu slices in a single layer in a large nonstick skillet; cook over medium-high heat 5 minutes on each side or until lightly browned. Arrange tofu slices in a single layer in a shallow dish. Combine hoisin sauce and next 6 ingredients (hoisin sauce through garlic), and stir with a whisk. Reserve 1/2 cup hoisin mixture, and pour remaining hoisin mixture over tofu, turning tofu to coat. Let stand 30 minutes.
Heat 1 1/2 teaspoons oil over medium-high heat in skillet; add half of tofu and marinade. Cook 2 minutes on each side or until browned. Repeat procedure with 1 1/2 teaspoons oil and remaining tofu.
Snap off tough ends of asparagus. Steam asparagus, covered, 5 minutes. Place 6 asparagus spears and 3/4 cup rice on each of 4 plates; arrange 3 tofu slices and 2 tablespoons reserved hoisin mixture on each plate.

Share Marinated Tofu with Sticky Rice and Asparagus Recipe | Myrecipes