Sichuan Chili Eggplant with Tofu
Sichuan Chili Eggplant with Tofu, Steamed Greens & Quinoa Cauliflower Brown Rice
As a young girl, I used to always see my dad order this dish when we would go out for Chinese, took quite a few years before I was convinced and took a bite, it was then where I realized more could be done to vegetables than what we had at home (if we had any vegetables at home that is!) In this dish, I fused the concepts of Chili Eggplant and Mao Po Tofu for added protein.
Follow timing on MANNA package, this time varies by +/- 3 minutes depending on the level of your simmer and how cold your fridge is. You want to ensure that the internal food temperature reaches about 165°F/74°C, piping hot. With open bags begin to layer your dish with desired quantity starting with rice blend, followed by the greens and the eggplant tofu mixture. Garnish with toasted sesame seeds for added nutrients and crunch.
This chili is rich in protein, fibre, vitamins (A, B complex, C, K), and calcium. Eggplants contain a potent antioxidant shown to protect brain cell membranes.
Protein: Tofu and quinoa are complete proteins and provide all the essential amino acids allowing the body to form proteins necessary for growth & development.
Fibre: Vegetables in this dish (eggplant, bok choy, gai lan, cauliflower, onion, walnuts, quinoa, brown rice) provide fibre that feeds friendly bacteria in the digestive tract. helping to maintain larger populations.
Vitamin A: This dish supports the immune and inflammatory functions throughout the digestive tract. Gai lan is an excellent source of vitamin A.
Vitamin B Complex: B vitamins are building blocks for a healthy body and help turn other nutrients into energy, and maintain a healthy metabolism. Bok choy is rich in pyridoxine (B6 - may help with improving mood and brain health). Bok choy and gai lan are rich in folate (B9 - supports fetal development and growth, and can help prevent cognitive decline).
Vitamin C: Vitamin C helps prevent damage to cells and helps absorb iron in the intestine. Bok choy and gai lan contain high levels of Vitamin C.
Vitamin D: Mushrooms are the only non-animal food source that naturally contains Vitamin D. Obtaining daily minimum requirements from a restricted diet can be difficult. Consult with your healthcare provider for help in determining vitamin D needs.
Vitamin K: Key to helping regulate the body’s inflammatory process. Bok choy and gai lan provide excellent sources of vitamin K.
Calcium: An important mineral in human metabolism. Tofu and bok choy are excellent sources of calcium.