A Balanced Plate: Sesame Tofu, Chive and Spring Greens Salad, and Millet Pilaf
By Kristen Rasmussen, MS, RD
March is National Nutrition Month, so take the Well Being Challenge by choosing a balanced plate of fruits, vegetables, whole grains, and lean protein for at least one of your meals each day this month.
For more information about balancing your plate, visit cafebonappetit.com. Here are three simple, yet tasty recipes that, when combined, create a balanced plate. Feel free to experiment with additional herbs and spices.
Baked Sesame Tofu
Lean protein should make up 1/4 of your plate, or 3oz (about the size of deck of cards) of the below
- Baked Sesame Tofu: Cut 14oz of firm of tofu into 1’’ x 2’’ slices and brush with sesame oil. Bake at 400 degrees F until browned, about 7 minutes on each side. May be topped with sesame seeds and/or drizzled soy sauce.
Chive and Spring Greens Salad
Fruits and vegetables should make up 1/2 of your plate, or at least two cups of the below
- Mix spring greens of various colors with fresh diced chives. Toss with a vinaigrette of one part vegetable oil and one part lemon juice, whisked.
Whole grains should make up 1/4 of your plate, which is 1/2 cup of the below
- Soften diced garlic in vegetable or olive oil over medium heat. Add 1 part dry millet and cook briefly, coating the grains in oil. Add 2 parts broth and cook until liquid is absorbed, about 20 minutes.