Excerpted from THE MENOPAUSE DIET PLAN copyright © 2020 by Hillary Wright and Elizabeth M. Ward. Used by permission of Rodale Books, an imprint of Random House, a division of Penguin Random House LLC. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Stir-Fry, Your Way
Serves 4
You can make this recipe four ways, including with tofu. Soy foods pack potassium, magnesium, and phytoestrogens, which act like a weaker form of the estrogen your body produces. Look for tofu processed with calcium for a significant amount of the bone-building mineral. A recent study confirms that eating 25 grams of soy protein daily reduces LDL (“bad”) cholesterol, which helps reduce the risk for heart disease.
- ¾ cup 100% orange juice
- 3 tablespoons reduced-sodium soy sauce
- 3 tablespoons rice vinegar
- 4 large garlic cloves, minced
- 2 teaspoons peeled, minced fresh ginger
- ¼ cup cornstarch
- 2 tablespoons canola oil
- 1 pound shelled and deveined raw shrimp; or 1 pound boneless top round steak, trimmed of fat and sliced into ¼ by 1‑inch pieces; or 1 pound boneless, skinless chicken breast, cut into ½‑inch cubes; or 1 (14‑ounce) package extra-firm tofu, drained and cut into 1‑inch cubes
- 5 cups chopped vegetables (such as red, green, and orange bell peppers; sugar snap peas; broccoli florets; sliced carrots)
- In a small mixing bowl, combine the orange juice, soy sauce, vinegar, garlic, ginger, and cornstarch.
- Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Add the shrimp, steak, or chicken, and cook until the shrimp is opaque, steak is medium rare, or chicken is cooked through, about 5 minutes. (Don’t add tofu until the very end.) Transfer the shrimp, steak, or chicken to a plate and cover to keep warm.
- Add the remaining tablespoon oil to the skillet. Add the vegetables and sauté over medium-high heat for 3 to 4 minutes, or until they are crisp-tender.
- Add the orange juice mixture to the pan and continue to cook the vegetables until they are fork-tender, stirring constantly, another 3 to 4 minutes. Stir the shrimp, steak, or chicken into the pan and toss with the vegetables to heat through for about 1 more minute. If using tofu instead, add it now, tossing to combine, cover, and cook for 2 minutes, or until heated through.
Per serving (with shrimp):
Calories: 286
Carbohydrate: 24 grams
Dietary fiber: 4 grams
Total fat: 8 grams
Saturated fat: 1 gram
Cholesterol: 214 milligrams
Protein: 31 grams
Sodium: 595 milligrams
Calcium: 124 milligrams
Added sugar: 0 grams
Includes the following servings from the food groups:
Protein: about 4 servings
Vegetables: 1 serving
Per serving (with beef):
Calories: 356
Carbohydrate: 24 grams
Dietary fiber: 4 grams
Total fat: 13 grams
Saturated fat: 3 grams
Cholesterol: 87 milligrams
Protein: 38 grams
Sodium: 545 milligrams
Calcium: 63 milligrams
Added sugar: 0 grams
Includes the following servings from the food groups:
Protein: about 5½ servings
Vegetables: 1 serving
Per serving (with chicken):
Calories: 321
Carbohydrate: 24 grams
Dietary fiber: 4 grams
Total fat: 9 grams
Saturated fat: 1 gram
Cholesterol: 87 milligrams
Protein: 36 grams
Sodium: 570 milligrams
Calcium: 45 milligrams
Added sugar: 0 grams
Includes the following servings from the food groups:
Protein: about 5 servings
Vegetables: 1 serving
Per serving (with tofu):
Calories: 284
Carbohydrate: 26 grams
Dietary fiber: 5 grams
Total fat: 14 grams
Saturated fat: 2 grams
Cholesterol: 0 milligrams
Protein: 17 grams
Sodium: 475 milligrams
Calcium: 417 milligrams
Added sugar: 0 grams
Includes the following servings from the food groups:
Protein: about 2½ servings
Vegetables: 1 serving
Excerpted from THE MENOPAUSE DIET PLAN copyright © 2020 by Hillary Wright and Elizabeth M. Ward. Used by permission of Rodale Books, an imprint of Random House, a division of Penguin Random House LLC. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
