Lunch: General Tso?s Tofu with Broccoli

Chinese food minus the takeout menu? It's possible to produce satisfying results that keep sodium and calories in check. This recipe calls for tofu that's patted dry and sprinkled with cornstarch before baking, so it gets brown and crispy without deep fry

This recipe includes superfoods such as:

Broccoli

Health benefits of General Tso?s Tofu with Broccoli

Broccoli is a highly nutritious vegetable that provides numerous health benefits, especially for individuals managing PCOS. This cruciferous vegetable is rich in essential vitamins, minerals, fiber, and antioxidants. But what makes broccoli particularly beneficial for those with PCOS?

Low Glycemic Index (GI)

Broccoli has a low glycemic index, making it an excellent choice for maintaining stable blood sugar levels. This is particularly important for individuals with PCOS, as it helps manage insulin resistance and prevents the spikes and crashes in blood sugar that can exacerbate PCOS symptoms. By including low GI foods like broccoli in your diet, you can better regulate blood sugar levels and improve insulin sensitivity.

Rich in Fiber

Broccoli is high in dietary fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain healthy blood sugar levels. Fiber also supports weight management, which is crucial for managing PCOS. The high fiber content in broccoli makes it an excellent choice for promoting digestive health and preventing constipation.

Vitamins and Minerals

Broccoli is a rich source of several essential vitamins and minerals, including:

• Vitamin C: This powerful antioxidant helps boost the immune system, promote skin health, and reduce inflammation.
• Vitamin K: Important for bone health and proper blood clotting.
• Folate: Supports healthy cell function and is especially important for women who are trying to conceive.
• Iron: Crucial for preventing anemia and supporting overall energy levels.
• Calcium: Essential for maintaining strong bones and teeth.
• Magnesium: Helps improve insulin sensitivity, reduce inflammation, and support muscle and nerve function.

Antioxidants

Broccoli is loaded with antioxidants, including sulforaphane, which helps protect the body from oxidative stress and reduce inflammation. These antioxidants are particularly beneficial for individuals with PCOS, as they can help mitigate some of the negative effects associated with the condition.

Incorporating Broccoli into Your Diet

You might wonder, "How can I add broccoli to my meals?" Here are some ideas:

• Steamed: Steam broccoli and drizzle it with olive oil and a sprinkle of salt for a simple and nutritious side dish.
• Salads: Add lightly steamed or raw broccoli florets to your salads for extra crunch and nutrients.
• Soups: Include broccoli in your soups and stews for added flavor, texture, and nutrients.
• Stir-Fries: Toss broccoli with other vegetables and lean protein in a stir-fry for a quick and healthy meal.

Another common question is, "Can I eat broccoli every day?" Yes, broccoli is safe to eat daily and provides numerous health benefits. However, it’s important to enjoy a variety of vegetables to ensure you’re getting a wide range of nutrients in your diet.

Sustainability

Broccoli is also a sustainable food choice. It can be grown in various climates and has a relatively low environmental impact compared to many other crops. Choosing broccoli supports sustainable farming practices and provides an eco-friendly option for your diet.

In summary, broccoli is a nutrient-dense vegetable that offers numerous health benefits for managing PCOS. Its low glycemic index, high fiber content, and rich array of vitamins and minerals support blood sugar regulation, reduce inflammation, and promote overall health. With its versatility and delicious taste, broccoli is an excellent addition to any diet focused on PCOS management.

Ingredients

Tofu
Cooking spray
1 (16-oz.) package extra-firm tofu, drained and cut into 1-inch chunks
1 tsp reduced-sodium soy sauce
2 tsp rice vinegar
1 tsp vegetable oil
1 clove garlic, minced
1/2 tsp grated fresh ginger
1 Tbsp cornstarch
Sauce
1/2 cup low-sodium, fat-free broth (chicken or vegetable)
1 Tbsp Splenda
1 Tbsp reduced-sodium soy sauce
1 Tbsp rice vinegar
2 tsp sesame oil
2 tsp cornstarch
1 1/2 tsp tomato paste
1/2 tsp Asian-style hot sauce, such as sambal oelek
2 tsp vegetable oil
2 scallions, sliced thinly
1 clove garlic, minced
1/2 tsp grated fresh ginger
To Serve
2 cups steamed broccoli

Instructions

Preheat oven to 350° F, and a coat baking sheet with cooking spray. Set aside.
Pat tofu dry with a paper towel.
Combine soy sauce, vinegar, oil, garlic and ginger in a bowl. Add tofu and toss to coat. Marinate 30 minutes.
Sprinkle cornstarch over tofu and turn to coat evenly. Spread tofu on the baking sheet in a single layer. Bake 30 minutes, turning frequently, or until brown all sides.
While the tofu is baking, whisk together broth, Splenda, soy sauce, vinegar, sesame oil, cornstarch, tomato paste and hot sauce in small bowl. Set aside.
Add vegetable oil to a large sauté pan or wok over medium-high heat. Add scallions, garlic and ginger, and stir-fry 1 minute. Add sauce mixture and cook 2-3 minutes, or until thickened. 
Remove tofu from oven and stir into the sauce with the steamed broccoli.
Chef Tip: Serve this dish over cooked brown rice.
Choices: 1/2 Carbohydrate, 1 Nonstarchy Vegetable, 1 Medium-Fat Protein, 1 Fat

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