Low Fat Yong Tau Foo
Discover a healthier twist on a beloved Asian classic with this Low Fat Yong Tau Foo recipe. Packed with fresh vegetables like okra, eggplant, red bell peppers, and bok choy, this dish features stuffed tofu and veggies filled with a flavorful low-fat fish and shrimp paste. Simmered in a light, aromatic broth made with low-sodium soy sauce and chicken or vegetable stock, it’s a perfect balance of protein, fiber, and comforting flavors. Ready in under an hour, this dish is ideal for anyone seeking a nutritious, low-fat meal that doesn’t skimp on deliciousness. Garnish with bean sprouts and fresh cilantro for a vibrant finish, and serve it piping hot for a soul-warming experience. Perfect for healthy weeknight dinners or light lunches, this recipe is a must-try for fans of guilt-free Asian cuisine.
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Recipe Information
Ingredients
- 300 grams firm tofu
- 2 medium red bell pepper
- 6 pieces okra
- 1 large eggplant
- 200 grams low-fat white fish fillet (e.g., cod or tilapia)
- 100 grams shrimp (peeled and deveined, optional for extra flavor)
- 1 tablespoon low-sodium soy sauce
- 0.5 teaspoon white pepper
- 1 teaspoon cornstarch
- 1 clove garlic (minced)
- 4 cups water
- 1 piece low-sodium chicken or vegetable stock cube
- 4 small heads bok choy
- 1 cup bean sprouts
- 2 tablespoons fresh cilantro (for garnish)
Instructions
Cut the tofu into thick rectangular slices. Use a small spoon to scoop out a shallow cavity in the center of each slice. Reserve the scooped tofu.
Slice the red bell peppers into halves and remove the seeds. Trim the ends off the okra and make a slit along its length. Cut the eggplant into thick diagonal slices and make a small slit in the middle of each slice.
In a food processor, blend the white fish fillet, optional shrimp, reserved scooped tofu, low-sodium soy sauce, white pepper, garlic, and cornstarch until it forms a smooth paste.
Stuff the fish paste mixture into the cavity of each tofu piece, as well as into the halved peppers, okra, and eggplant slits.
Bring the water to a boil in a pot. Add the low-sodium stock cube and stir until dissolved to make a broth.
Lower the stuffed ingredients gently into the broth. Simmer uncovered for about 10 minutes until the stuffing is fully cooked and firm to touch.
In the last 3 minutes of cooking, add the bok choy to the broth and let it wilt slightly. Add the bean sprouts and cook for 1 minute.
Ladle the soup into bowls, ensuring each serving gets a mix of the stuffed items, vegetables, and broth.
Garnish with fresh cilantro and serve hot. Enjoy your low-fat Yong Tau Foo!
Nutrition Facts
Calories |
279 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 72 mg | 24% | |
| Sodium | 673 mg | 29% | |
| Total Carbohydrate | 25.1 g | 9% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 12.6 g | ||
| Protein | 32.2 g | 64% | |
| Vitamin D | 2.5 mcg | 12% | |
| Calcium | 705 mg | 54% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1347 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
