Mapo Tofu is a traditional Chinese recipe usually made with ground pork. Registered dietician and Hawai’i Meals on Wheels volunteer Dash Corpe shares a delicious, healthy version of this local favorite that uses lower sodium soy sauce and ground turkey to cut the saturated fat. Serve it piping hot over a bowl of brown rice for a hearty yet simple meal.
Mapo Tofu
(4 SERVINGS)
Ingredients (4 Servings)
1 pound Ground Turkey (At least 93% lean)
1 Yellow Onion Diced
3 Cloves Garlic Minced
1 inch Fresh Ginger Minced
2 tablespoons Black Bean Paste
1 tablespoon Lower Sodium Soy Sauce, 6 oz
1 tablespoon Rice Vinegar
1⁄2 tablespoon Chili Garlic Sauce
1⁄2 cup Water
1 tablespoon Corn Starch
13 1⁄2 ounces Tofu Cubed
1 teaspoon Sesame Oil
1⁄4 cup Green Onions (Scallions) Chopped
Nutrition Information Per Serving
Protein 40g
Total Fat 19g
Carbs 13g
Calories 371kcal
Fiber 3.9g
Sodium 779mg
Saturated Fat 3.6g
Fruits 0 servings
Vegetables 0.23 servings
Added Sugar 0g
Method
- Cook ground turkey until browned
- Add onions, garlic and ginger – saute for 5-10 minutes.
- Add black bean paste, vinegar, shoyu and chili garlic paste.
- Simmer with lid on over low heat for 10 minutes.
- Add water + cornstarch mixture. Bring to a simmer and then reduce heat to med-low.
- Add tofu, sesame oil and cover for 5 minutes.
- Serve over rice or quinoa.
Optional: Saute some chopped cabbage or baby bok choy for vegetable side dish.
Optional: Add low sodium shoyu for additional seasoning if desired.
About Dash
Dash is registered dietitian and nutritional coach, who volunteers as a menu advisor and nutrition educator at Hawai‘i Meals on Wheels. In addition to helping certify our new kitchen partners, Dash contributes to our monthly client newsletter, writing articles and sharing tips about nutrition for our kūpuna clients. We are incredibly grateful for our partnership with Dash. Her expertise and knowledge
of nutrition are invaluable to the kūpuna we serve.
of nutrition are invaluable to the kūpuna we serve.
To learn more about Dash, visit adashofnutrition.com.
